If your child is tired during the day, it's time to re-evaluate what happens before bed to help him sleep through the night.. We Asked the Experts How Parents Can Help Their Kids Sleep Longer and Better.

Keep the room cozy and cool.

“We sleep best in dark and comfortably cool environments,” says Shelley Weiss, a neurologist at the Hospital for Sick Children in Toronto.. Shaded curtains can help keep the room dark in the evening or early morning.. If your child uses a night light, make sure the light bulb is dim and consider weaning it off the light if he is having trouble sleeping. Some children sleep better with soft noise that blocks out sounds from inside or outside the home..

Have a healthy eating schedule.

Eating balanced meals at the same time helps our body develop biological rhythms.. For example, if you eat breakfast at the same time every day, it will force your body to wake up to eat.. Family dinner in the evening will be a signal to the body that bedtime is close.. Avoid giving children caffeinated foods and drinks such as chocolate and pop.

Implement independent sleep.

Sleepy children who eat cereals. Children are sleep deprived and it affects their development. Encourage your child to sleep on their own. This doesn't mean you can't be there for a bedtime routine, but your child needs to go from being awake to being sleepy in order to fall asleep without you hugging, rocking, singing, or even lying next to them.. Thus, when they are in the light sleep stage, they do not need this signal to fall back into deep sleep..

Maintain a routine.

Your child should have regular sleep and wake times and a consistent routine every night, even on weekends.. It can be as simple as taking a bath, brushing your teeth and reading a book.. Routine helps signal the body to release melatonin, the hormone responsible for sleep.

Find time to calm down.

The hour before bed should be soothing.

This means no vigorous exercise, no screen use, and no stimulating conversations that can make your child think while trying to sleep..

Consider medical problems.

If your child has healthy sleep habits but is still tired, sleep apnea may be to blame. In sleep apnea, the child actually stops breathing for a small amount of time during the night.. If your child snores and sleeps through the night but doesn't seem to rest in the morning, educate your doctor about sleepiness.

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