Avoid media screens for at least 1 hour before bedtime. Also, light from screens such as, mobile devices, and tablets contains 'blue light' that can suppress melatonin which promotes sleep. Darkness promotes sleep and healthy levels of melatonin, an important hormone that regulates sleep and wakefulness. Before you head for bed, make sure your doors are locked, the stove is off, the iron in unplugged and the water taps are turned off. Consider earplugs if you can't control the environment. Listen to relaxing music, sound from nature, or the sound of silence. (Adults with consenting partners can intimacy to the 'okay' list). Use the bed only for sleep, not for TV, reading, working, using a smartphone or tablet, or playing electronic games.Older children and teens benefit from adults co-watching or close by to talk about any concerns that arise). (Ideally, don't expose younger children to such material at all. That includes the news, conflict-filled talk shows, and high-anxiety dramas. Avoid watching or listening to upsetting, violent, or scary materials within 2 hours of bedtime. Get the TV and mobile devices out of the bedroom. Make sure your bed and bedding are comfortable. Here's a checklist to help you and your family get a good night's sleep. If you or your children are excessively sleepy or just don't feel well rested in the morning, what can you do about it? Fortunately, there are many things we can do to improve sleep as individuals, family members, and a community. Sleep has become a casualty of modern life.

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