We all know that sleeping is a big issue — both for adults and children. When summer is here it becomes less of a big deal for our children. They can sleep in late and go to bed later than we usually think is a good idea.

But school is coming very quickly, and sleep becomes a bigger issue. Many children who have been going to bed later at night than usual now must adjust their sleeping schedule so they can wake up at a good time the next day. Having your child have a good night’s sleep is an important goal for most parents.

So what can a parent do to help kids sleep better? Here are a few ways you can help, and maybe get a better night’s sleep yourself:

Have a bedtime routine. Keep it simple. Do things like have a warm bath or shower at night. You want to help your child feel calm so maybe some relaxing music or a glass of healthy juice (not coffee or even hot chocolate). Be sure to consider reading together as part of your bedtime routine. This not only helps him sleep but it also educates him at the same time.

Have your child leave phones or electronic equipment in the other room. It is easy for your child to spend a lengthy time on either of these items. Many experts even suggest having your child put all this kind of equipment away an hour before it is time for bed.

Maintain a regular sleep schedule. Having bedtime at around the same time each day helps your child establish a routine. Hopefully you haven’t let your little one sleep in too late and now you need to re-educate their bodies. Keep this school time routine going all week long.

Keep the bedroom cool, dark and quiet. Plan for plenty of time in bed. School-age kids need about 9–12 hours of sleep per night, while teens need about 8-10 hours. Remember, some kids and teens need more sleep than others, so if you have a child who is often tired, that child may need longer bedtime. Both you and your child might benefit from the extra sleep time.

Pay attention to naps. It usually helps to avoid daytime naps. This isn’t a problem when your child is in school all day. Napping during the day most likely will keep your child from feeling very sleepy.

Most kids get essential exercise each day. Exercise helps people sleep better at night, as long as it isn’t just before bedtime. Activity that gets your child’s heart rate up for at least 30-60 minutes during the day results in better sleep. Avoid playing roughly with your child just before it is time for him to sleep.

When you work on improving your nighttime routine, try just one or two of the suggestions to start and add more as you establish a regular routine.

Overwhelming kids with a long to-do list may cause stress and they’re not likely to stick with it. Make the changes gradually and both of you will feel the rewards.

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Cynthia Martin is the founder of the First Teacher program and former executive director of Parenting Matters Foundation, which published newsletters for parents, caregivers and grandparents.