Write an engaging blog post about how to help children and teenagers to sleep better. What they should do and what you should do to help them. Keep it under 400 words and make it conversational in tone.
Tips for Kids and Teens to Catch Some Quality Sleep

Long-term sleep disturbances and deficits can be detrimental to your kids’ health. Try our proven sleeping tips to ensure your child is getting enough restful sleep and developing good sleep hygiene. 

*Don't be a Clock Watcher
Tell your child to stop staring at the clock and counting down the time that’s left for them to wake up. Either turn the clock around or put it out of sight. Obsessing about how much time you have left to sleep can be a major distraction.
 
*Wind Down with a Routine
Set a fixed routine before bed to signal your brain that it's time to call it a night. Try taking a bath, reading, or doing some light stretching to get your body and mind ready for sleep.

*Sleep-Friendly Foods
What you eat can impact your sleep quality. Avoid sugary, or spicy foods before bed. They can cause indigestion, especially in heavy foods. Go for sleep-friendly snacks like bananas, almonds, or a warm cup of chamomile tea.

*Nap Smart
If you don't want to throw off your nightly sleep schedule, timing your naps during the day is key. Don’t nap too late in the day or for too long. Keeping naps around 20-30 minutes can help you feel refreshed without interfering with your nighttime sleep.

*Boo Busters
Encourage your kids to think of a brave, confident superhero who can fight off any nighttime fears that might come their way. This will help them fall asleep easier and avoid nightmares.

*Quiet Quackers
Are your kids kept awake by the sounds of the outside world? Give them earplugs or a noise machine to block out any distracting sounds and help them drift off to sleep peacefully.

*Tick-Tock Timers
It's good to have a proper bedtime every day to train your body to know when it's time to sleep. Set a consistent sleep schedule for your child. Start with a set bedtime that allows them to get the recommended amount of sleep for their age.

*Dreamy Drifters
Some kids may feel restless or anxious before bedtime. You can tell them to try gentle stretches. Deep breathing exercises and mental visualizations can also calm the mind and prepare the body for quality sleep.