If your child is like most kids, they will try their hardest to find reasons they should stay up later—whether it’s begging to watch the conclusion of their favorite TV show or asking for one more story. That being said, sleep plays an important role in the classroom and also impacts one’s general quality of life. In some cases, insomnia can even be a matter for a pediatrician. However, before it gets to that step, try the following to coax your son or daughter into getting more rest.

How to Help Your Child Sleep Better

1. Establish a Bedtime

First, set a bedtime that you can stick with. Most pre-school and elementary school-aged kids need 10 to 13 hours of sleep each night, so pediatricians suggest basing curfew on when they have to get up for classes. When possible, stick to this routine on weekends and school breaks as well, since consistency can promote better slumber.

2. Limit Electronics

Blue light is shown to disrupt REM cycles, so limit your child’s electronic use before bed. Ideally, turn off smartphones, TVs, and computers at least an hour before shut-eye. Replace them with relaxing activities like reading, a warm bath, or prayers. This is also an opportunity to bond with your child one-on-one.

3. Improve Their Sleep Environment

The bed should be solely dedicated to sleep. If your child lounges on it all day, they won’t associate it with sleeping, which can interfere with their cycle. Therefore, encourage them to use a chair or, better yet, work off some of their excess energy by being active during the day. Make sure the room is dark enough and cool—between 68 and 72 degrees Fahrenheit. You can use a white noise machine to cover disruptions that may impede sleep.

If you’ve tried all these tips and your child still has trouble going to sleep or staying asleep, turn to the pediatricians at Island Hospital. Based out of Anacortes, WA, since 1962, these experts use state-of-the-art technology to monitor patients’ brain, heart, and muscle activity while drowsing to determine if there is a disorder that might be undermining their rest. From there, they can work on finding an individualized solution. To learn more about their sleep wellness center—for both kids and adults—visit them online. Call (360) 299-1300 to schedule an appointment with a pediatrician. Connect on Facebook for more health tips.