Waking up in the middle of the night to requests for water, complaints about the monsters in the closet, or pleas to slide into bed and warm up cold toes—these are just some of the treats of parenthood. Of course, parents love waking up to their children, even in the middle of the night … but not night after night. If you want to sleep better, you have to make sure the kids sleep well first.

Give the Kids a Set Schedule

Kids thrive on structure—they don’t necessarily love it, but they thrive on it all the same. Setting a schedule for your children is so important—and that goes for more than just bedtime. However, making sure that the tykes go to bed at the same time each night is a sure way to make them sleep better.

Although it might take a while, there will come a time when the kids naturally start to feel sleepy once bedtime rolls around, in much the same way they probably get hungry for meals at the same time each day. Set your child’s bedtime to correspond with their age, as younger kids need up to 12 hours of sleep a night.

The key here is that you have to wake the kids at the same time every morning, as well. Obviously, weekends may have different rules. You might change the schedule during holidays, too, but don’t many any drastic changes. Let the kids stay up and thus sleep in perhaps half an hour longer.

Create a Routine for Bedtime

A nighttime routine is critical for a good night’s sleep—for everyone. A pattern like this helps your kids to wind down and literally get ready for bed. Every child is different, however, so one kid’s routine won’t work for another one. Yes, that means that if you have more than one child, each tot might have different bedtime preferences.

Play around with what works, basing it around what your child enjoys and what relaxes her or him. Most bedtime schedules involve the same activities. Bath time, some light playtime, and a storybook before turning out the lights combine to make a solid nighttime plan.

No Screen Time before Bed

It’s tempting to let the kids watch a movie or play on the iPad before bed, but it’s not a good idea. Those activities are a bit too stimulating, and they can keep the children awake for a couple of hours. In fact, you should eliminate screen time about two hours before bedtime. That’s when you can begin your routine, which is a fantastic tactic for distracting the little ones from whatever movie or game has their attention.

Encourage Active Playtime after School

You can get the kids ready for bed while the sun’s still bright. After school, encourage them to play outside or to do some type of physical activity. Steering them away from video games and TV keeps them from being sedentary. They’re much more likely to feel sleepy at night if they’ve been active throughout the day.

Put the Focus on Relaxation

Kids are no different than adults. They have problems turning off their brains, especially when they know it’s time to sleep. Sound familiar? Lying in bed wide awake causes them to get antsy, which means that mom and dad are probably going to find a kid in their room at some point.

Frame bedtime not as a time for sleep, but as a time to relax. Children are never too young to learn meditation techniques, but a calming book, a soothing lullaby, and a comforting environment work just as well.

When the kids sleep better, mom and dad sleep better, too. Your children need a full night of sleep, not broken rest. You can’t survive on broken sleep, either. What do you do to make sure your children sleep soundly through the night?