Everyone benefits from a good night's sleep. Children also need to learn how to unwind at the end of the day with an uninterrupted period of restorative sleep. For some children, this comes easily. For others, it may mean a night of counting sheep and difficult morning rises. Break the poor sleep cycle with these 7 tips for better sleep for your child.

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Tip #1 - Develop a Bedtime Ritual

A consistent bedtime ritual is a great way to get better sleep. Children especially thrive on routines, so help your child establish one that they can look forward to at the end of a long day.

Keep in mind that you don't want a bedtime ritual that is too complicated or takes more than an hour. A good timeframe to establish a bedtime ritual is one that starts 1/2 hour or an hour before bedtime.

Preferably, you want to establish a bedtime ritual that includes time with you, the parent. This gives your child a sense of security. It is something they can look forward to each and every night.

You might also consider making a chart that helps your child count down until its lights out. For young children, you can make a picture chart and for older children you can write out the bedtime ritual. A chart will help establish a sequence of events that take place. This predictable routine adds to the sense of security that a child needs to feel.

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Choose activities that are calming. Television, video games or the computer are usually not a good idea before going to bed. You want to choose activities that will help your child begin to settle down. Reading books, listening to relaxing music, telling a story, saying prayers, or doing some relaxation exercises are ways that you can help your child unwind.

Part of your ritual will not only be relaxing and calming activities but could also include taking a warm bath, putting on pajamas and brushing teeth. At the end of your bedtime ritual, you say goodnight. Some children may still have a difficult time separating, so make sure you remind your child that the next day you will be able to spend time together again.

Tip #2 - Prepare for the Bedtime Ritual

Always prepare for your child's bedtime ritual by limiting caffeine and chocolate, as they can keep your child awake. Sugary or caffeinated snacks and drinks should not be consumed past dinnertime, if at all.

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You also want to make sure that you limit intake of fluids so that they don't find it necessary to use the bathroom. A good rule is at least 2 hours before bedtime; all fluids are stopped, if possible.

Make sure the child's room is ready for them with low lights if you are going to read or even have the lights off if you are going to tell stories. A dark room prepares the child ahead of time and is easier to fall asleep in.

It's a good idea to remind your child that the bedtime ritual is going to begin. This prepares your child so they can wrap up what they are doing. About 20 to 30 minutes before the bedtime ritual, set a timer or use a picture card to let them know that bedtime is just around the corner.

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Tip #3 - Give Your Child Choices

Give your child choices in order to avoid unnecessary power struggles. This could include picking out their pajamas, a book and their favorite toothpaste flavor.

Establish routine waking times, which can help your child get better sleep. Letting children sleep in will make putting them to bed at night more difficult.

Tip #5 - Establish a Reward System

Not every parent will subscribe to this, but for some children, a reward system may help. For children who really struggle with bedtime, a positive-reward system may just do the trick. This can be a win-win situation for both the parent and the child.

For the parent, it can eliminate a power struggle and for the child it can help them sleep better. For instance, your child could earn points for going to sleep well. You may even give extra points for a good attitude or demonstrating cooperation. Determine how many points are needed to earn something. The reward could then be earning a special privilege, getting a treat, going on a fun outing or other type of family activity.

Better sleep will come if your child is getting the right amount of it. It's important to know how much sleep each age group should get:

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• Infants and toddlers should get about 12 hours of sleep.
• Children typically need 10 hours of sleep.
• Teenagers need 8 to 9 hours of sleep.

There are some children who can sleep for a shorter time and do just fine, while other children seem to need a little bit more. You know best what your child needs, so make sure that you are making it possible for them to get the right amount of sleep.

If you are always tired because you are not getting good sleep, then you are not modeling a good example. Make sure you not only get adequate sleep but you don't let bedtime become stressful for you. A good attitude will help your child calm down much easier.