Pillow talk

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A wind-down routine is one way of promoting a more relaxed mood, which helps kids recognise their weariness. And whether they're babies or toddlers, you'll find that if they know what's coming, they'll accept it more readily.

Forcing a child to go to sleep isn't easy, but with older kids, Claire Halsey suggests, 'putting them in a dimly lit, unstimulating place and gently singing or telling calm stories. Soothing activities calm them down.'

Rude awakenings

'Children shouldn't be kept up just so that a parent who arrives home late can say good night,' says Dr Wilkoff. 'In my opinion, if the parent wants to participate in the bedtime ritual then it's their responsibility to adjust their schedule so that they're back home at the right time. I know this may sound rather harsh, but families who do otherwise suffer, and so do their children'.

As well as good wind-down practices, we also need to recognise our role in their sleep patterns. You might have survived just fine on eight hours a night, but children need a lot more to replenish energy and brain power. How much they need varies, depending on the child, and whether they're undergoing a physical or mental growth spurt.

Snooze clues

If you're in any doubt, however, look out for snooze clues. Whether it's eye-rubbing, hair-twirling, quick-succession tantrums or restlessness, make a note of possible tiredness-triggered behaviour and their approximate show times, and work your days to accommodate them. But while you grapple with the timetable, you can help yourself by nipping in the bud external influences that cause overtiredness, such as over-stimulation.