Be a "no caffeine" family. Watch for hidden caffeine in your child's diet. Keep caffeinated beverages and foods out of your kitchen.
Be consistent. Have a consistent, daily routine with specific bedtimes, waking times, meals, and family times.
Screen out sounds. If your child is bothered by noises while sleeping, use a "white noise" machine that makes a humming sound. Get ear plugs for kids who are extra-sensitive to noise.
Keep your child's room dark.
Avoid sleep medications. If medications are absolutely necessary, talk to your child's doctor first.
Consider medical problems. Allergies, asthma , or conditions that cause pain can disrupt sleep. If your child snores loudly and/or pauses in breathing, consult your doctor.
Make sure your child gets daily exercise. Avoid exercising right before bedtime. Studies show that regular exercise helps people sleep more soundly.
Give your child a warm bath before bedtime. Sleep usually follows the cooling phase of the body's temperature cycle. After your child takes a bath, keep the temperature in their bedroom cool to see if it helps.
Avoid watching TV, playing violent video games, and roughhousing before bedtime. It's too stimulating.