Eat, Drink, and Exercise Right for a Good Night's Sleep
Avoid eating or snacking two or three hours before bedtime. Digestion, especially of foods containing caffeine or sugar, can keep your child up. If he insists on snacking, give him warm milk, saltines, or a little turkey, which has the natural sleep-inducing chemical tryptophan.
Your child should drink enough water during the day to prevent his asking for a glass of water at bedtime -- and his subsequent bathroom break later.
Have your child exercise -- jog, jump rope, ride a bike, walk -- in the morning or during the day. Physical activity helps our bodies make the transition between the phases of sleep. Also, since exercise places physical stress on the body, the brain increases the time a child spends in deep sleep.