If your child is sleeping irregularly or has difficulty sleeping…Try these strategies:

• Create a relaxing bedtime routine:
• Shower
• Read a book
• Engage in light stretches
• Go to bed/wake up at the same time each day (set an alarm to help)
• Do not use your bed for anything other than sleeping
• If possible, complete school work outside the bedroom setting
• One hour before planned bedtime:   
• Avoid all electronic screens
• Avoid drinks with caffeine
• Avoid large meals
• Throughout the day:
• Engage in physical exercise (10 minute walk)
• Limit naps to 30 minutes
• Ensure adequate exposure to natural light
• If unable to fall asleep after ~30 mins, get out of bed and engage in a calm alternative activity until sleepy (e.g. reading a book, meditating) then try again.