A well rested child has more energy, can perform better academically and can concentrate better. A rested child will have a more positive attitude, be in a good mood, a stronger immune system and is more likely to stay healthy. Without a good night's sleep, a child more easily forgets what he learns, may be grumpy and can be less patient with others, including friends and siblings. Those repetitive frustrations can eventually impact the unity of the family and your child's well being.

So as a parent how can I help my child to have a good night's sleep and be well rested?

Make sure to create a bedtime ritual. Too many extra-curricular activities can push back dinner time and bedtime. Your child needs a true balance between active time and relaxing. We are a generation that is rediscovering the vital importance of relaxation. Relaxing is especially important right before going to bed. Some parents may find that children can easily enjoy a warm shower or bath before going to bed, and that can offer a perfect relaxation in preparation for bed. Other parents may find a 20 minutes reading and winding down time to be very beneficial. This can also be a perfect opportunity to spend quality time with your child and discuss any subjects you did not have time to discuss during the busy day. For younger children, this time can be replaced by a calming bedtime story or relaxation CD. Whatever works best for you, make sure your child has this vital down time and goes to bed at approximately the same time every night. Your child will be better rested because of it, and the relaxation helps quietly transition into natural, stress-free deep restorative sleep.

Make your child's bedroom conducive to quality sleep (firm mattress, low light, no loud noise, comfortable temperature). Make your child's room inviting and calm. Learn more about the art of Feng Shui to create a healthy and harmonious environment for your child by arranging the bedroom living space. According to the ancient but increasingly popular art of Feng Shui, having a view of the door without being too close to it gives your child a sense of security. Keeping your child's bedroom clutter-free and making sure the room is used only as a bedroom - no TV or computer in the bedroom, is also good Feng Shui. Choose balanced and relaxing colors and help your child choose posters and art carefully as they will carry these images and stimulation into their nightly dreamtime.

Avoid TV, computer, internet, any type of sugar snacks and caffeine around the end of the day, but especially right before bed. Caffeine can be found in surprising places such as chocolate and iced tea. Also, avoid big meals and snacks before bed time as it inhibits deep and restorative sleep as the body continually works to digests and therefore does not completely relax as needed for deep sleep. This can also be problematic for many young people as it can lead to nightmares, repeated waking up and more movement than usual during sleep. So for a good, peaceful night's sleep - no snacks before bed.

Listening to relaxing music will help your child prepare for a more reparative sleep. The sound of relaxing music induces a state of calmness and peace which is excellent preparation for the night ahead.

Playing guided imagery relaxation audios or CDs will also help a calm transition into sleep time and dreamtime. Guided imagery gives the mind something positive to focus on and helps release anxiety and stress while helping your child to recognize the amazing wonder that he or she is. These are especially helpful if your child imagines scary images or has negative thinking before going to bed thus causing difficulty to sleep or stay asleep.

So help your child sleep better tonight by implementing some of the easy solutions given above. Your child will rest so much better and wake up feeling refreshed and wonderful!

Mellisa Dormoy is the founder of ShambalaKids Relaxation CD's for kids and teens. Mellisa specializes in guided imagery and children and teen's self-esteem.

You can find more information about Mellisa and her work, including more articles and resources at http://www.ShambalaKids.com

By Mellisa Dormoy