If you or your child tend to wake up with worrying thoughts, scheduling a ‘worry time’ in the later afternoon but not too close to bed can help to address these thoughts so they aren’t ruminating during the night. Uncluttering the mind before bed by writing out to-do lists, and maybe trying progressive muscle relaxation can also help to prepare for a good night’s sleep.  

And remember, what you do when you can’t sleep determines your ability to sustain sleep at that time in the future; so protect your sleep window by avoiding light, activity, and food; try to take the negative emotion and frustration out of the awakening using mindfulness and meditation.