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.
system
bacchon or kishoron ko behatar sone main madad karne ke bare main ek aakarshak blog post likhen.unhen kya karnaa chahie or aapako unki madad ke liye kya karnaa chahie.ise 400 shabdon ke neeche rakhen or ise tone main sanvaadi banaaen.
user
kuch gunvattta vaali neend ko pakadaney ke liye bacchon or kishoron ke liye tips

lambey samay tak neend kii gadabadi or ghate aapke bacchon ke swasthya ke liye hanikaarak ho sakate hai.yah sunishchit karne ke liye ki aapke bachche ko paryaapt aaramdaayak neend mil rahi he or acchhee neend kii swatchta viksit ho rahi he, hamaare siddh neend yuktiyon kaa prayaas karen.

*ek ghadi wanchar mat bano
apane bachche ko ghadi ko ghurne se rokane ke liye kahen or us samay kii ginati karen jo unhen jaagane ke liye chhod diya gaya he.yaa to ghadi ko chaaron ore ghumaayen yaa ise drushti se baahar rakhen.aapane sone ke liye kitna samay choda he, iske bare main jununee ek badi vyakulata ho sakati he.
 
*ek dincharya ke saath neeche hawa
apane mastishk ko sanket dene ke liye bistar se pehle ek nishchit dincharya set karen ki ise ek raat kol karne kaa samay he.apane sharir or dimag ko neend ke liye taiyaar karne ke liye snaan, padhane, yaa kuch prakaash khinchne kii koshish karen.

*neend ke anukool khaadya padaarth
aap jo khate hai vah aapaki neend kii gunvattta ko prabhavit kar saktaa he.bistar se pehle shakkar, yaa masaaledaar khaadya padaarthon se bachein.ve apach kaa kaaran ban sakate hai, khaskar baari khaadya padaarthon main.kele, baadaam, yaa chamomile chaay ke ek garm cap jaise neend ke anukool snacks ke liye jaaen.

*nap smart
yadi aap apane raat ke neend ke kaarykram ko phenkna nahin chaahate hai, to din ke dauraan apni jhapai samay mahatvapurn he.din main yaa bahut der tak bahut der na karen.20-30 minute ke aasapaas jhapai lene se aapako apni raat kii neend main hastkshep kiye bina tazaa mahasoos karne main madad mil sakati he.

*bu baster
apane bacchon ko ek bahadur, aatmavishvaas se bhare superhiro ke bare main sochane ke liye protsaahit karen jo kisi bhi raat ke dar se lard sakate hai jo unke raste main aa sakate hai.yah unhen aasaani se so jane or bure sapane se bachane main madad karegaa.

*shant quackers
kya aapke bachche bahari duniya kii awaz se jaagate rahe hai?unhen kisi bhi vichlit karne vaali awaz ko block karne ke liye yearplag yaa ek shor mashin den or unhen shanti se sone ke liye bahaav karne main madad karen.

*tik-tok timer
apane sharir ko prashikshit karne ke liye har din ek uchit sone kaa samay hona acha he, yah jaanane ke liye ki sone kaa samay kab he.apane bachche ke liye ek susangat neend kaarykram set karen.ek set sote samay ke saath shuru karen jo unhen apni umr ke liye neend kii anushansit maatra praapt karne kii anumati detaa he.

*swapndosh
kuch bachche sone se pehle baichaiyn yaa chintit mahasoos kar sakate hai.aap unhen komal stretch kii koshish karne ke liye kah sakate hai.gahari shwaas abhyaas or maansik drishy bhi man ko shant kar sakate hai or sharir ko gunvattta vaali neend ke liye taiyaar kar sakate hai.
assistant
<|system|>
</s>
<|user|>
bacchon or kishoron ko behatar sone main madad karne ke bare main ek aakarshak blog post likhen.unhen kya karnaa chahie or aapako unki madad ke liye kya karnaa chahie.ise 400 shabdon ke neeche rakhen or ise tone main sanvaadi banaaen.</s>
<|assistant|>
kuch gunvattta vaali neend ko pakadaney ke liye bacchon or kishoron ke liye tips

lambey samay tak neend kii gadabadi or ghate aapke bacchon ke swasthya ke liye hanikaarak ho sakate hai.yah sunishchit karne ke liye ki aapke bachche ko paryaapt aaramdaayak neend mil rahi he or acchhee neend kii swatchta viksit ho rahi he, hamaare siddh neend yuktiyon kaa prayaas karen.

*ek ghadi wanchar mat bano
apane bachche ko ghadi ko ghurne se rokane ke liye kahen or us samay kii ginati karen jo unhen jaagane ke liye chhod diya gaya he.yaa to ghadi ko chaaron ore ghumaayen yaa ise drushti se baahar rakhen.aapane sone ke liye kitna samay choda he, iske bare main jununee ek badi vyakulata ho sakati he.
 
*ek dincharya ke saath neeche hawa
apane mastishk ko sanket dene ke liye bistar se pehle ek nishchit dincharya set karen ki ise ek raat kol karne kaa samay he.apane sharir or dimag ko neend ke liye taiyaar karne ke liye snaan, padhane, yaa kuch prakaash khinchne kii koshish karen.

*neend ke anukool khaadya padaarth
aap jo khate hai vah aapaki neend kii gunvattta ko prabhavit kar saktaa he.bistar se pehle shakkar, yaa masaaledaar khaadya padaarthon se bachein.ve apach kaa kaaran ban sakate hai, khaskar baari khaadya padaarthon main.kele, baadaam, yaa chamomile chaay ke ek garm cap jaise neend ke anukool snacks ke liye jaaen.

*nap smart
yadi aap apane raat ke neend ke kaarykram ko phenkna nahin chaahate hai, to din ke dauraan apni jhapai samay mahatvapurn he.din main yaa bahut der tak bahut der na karen.20-30 minute ke aasapaas jhapai lene se aapako apni raat kii neend main hastkshep kiye bina tazaa mahasoos karne main madad mil sakati he.

*bu baster
apane bacchon ko ek bahadur, aatmavishvaas se bhare superhiro ke bare main sochane ke liye protsaahit karen jo kisi bhi raat ke dar se lard sakate hai jo unke raste main aa sakate hai.yah unhen aasaani se so jane or bure sapane se bachane main madad karegaa.

*shant quackers
kya aapke bachche bahari duniya kii awaz se jaagate rahe hai?unhen kisi bhi vichlit karne vaali awaz ko block karne ke liye yearplag yaa ek shor mashin den or unhen shanti se sone ke liye bahaav karne main madad karen.

*tik-tok timer
apane sharir ko prashikshit karne ke liye har din ek uchit sone kaa samay hona acha he, yah jaanane ke liye ki sone kaa samay kab he.apane bachche ke liye ek susangat neend kaarykram set karen.ek set sote samay ke saath shuru karen jo unhen apni umr ke liye neend kii anushansit maatra praapt karne kii anumati detaa he.

*swapndosh
kuch bachche sone se pehle baichaiyn yaa chintit mahasoos kar sakate hai.aap unhen komal stretch kii koshish karne ke liye kah sakate hai.gahari shwaas abhyaas or maansik drishy bhi man ko shant kar sakate hai or sharir ko gunvattta vaali neend ke liye taiyaar kar sakate hai.</s>
