Change Mealtimes and Diet

• Even if your child's sleep habits don't seem directly related to food, changing her mealtimes and what she eats can be a big help in achieving a good night's sleep. Give her foods that are high in protein, and include lots of vegetables in the meal. Limit fats, oils, sugar and other sweets, especially late at night. Try to eat on a regular schedule that is at least two or three hours before your child goes to bed. For example, if your child goes to bed at 8 p.m., have dinner on the table by 6 p.m. at the very latest. Although it may seem early for you to be eating at this time, your child will get a better night's sleep if her food has digested by the time she goes to bed.
  
  

Create a Bedtime Routine

• Create a routine with your child by reading him the same book before bed. This is more soothing than a different book every night, and he can associate this book with bedtime. Turn off the TV half an hour before bed and quiet any loud noises in the rest of the house, which will allow your child to feel calm, even before hitting the sheets. Keep your child's room a comfortable temperature, which may mean investing in a fan or air conditioner to keep the room cool and comfortable, and lots of blankets for the wintertime.
  
  

Calm Scared Children

• Fear may keep some children awake. Whether it's a fear of the dark, monsters under the bed, or a scary movie, you can help eliminate these fears for your child. Put a nightlight in your child's room so she can see clearly in the dark, even when the other lights are off. Give your child a flashlight she can keep next to her bed in case she wants to check out any strange-looking shadows during the night. Your child may feel protected by stuffed animals in the bed, or by a large bottle of "monster spray," which is simply water in an old hairspray bottle.