WAKE TIME: The biological clock resets in the morning, so it's just as important to have a consistent wake-up time as a consistent bedtime.

WEEKENDS: Avoid letting children sleep extremely late on weekends, but be flexible enough to allow a little fun.

OVERSCHEDULING: Consider limits on activities that crowd out slumber. Keep it to one sport per season, for example.

MELATONIN: Only under a doctor's guidance should a parent give melatonin. Studies have found the synthetic hormone helps, but products aren't standardised and more research is needed.

TEMPERATURE: A cool bedroom is better.

CAFFEINE: Soda or chocolate at lunch may keep some children awake at night, so limit or rule out caffeine.

ELECTRONICS: Keep TVs, cell phones, computer games and other electronics out of the bedroom.

BEDTIME ROUTINE: Encourage reading, chatting about the day or other soothing activities in the 30 minutes before bed.

EXTRA HELP: Consult a doctor if a child continues to have trouble sleeping or looks exhausted during the day.