For example, loose hips keep your IT band loose as well, which can ward off knee pain. Finally, taking care of your hips may help improve your posture, which can in turn alleviate back or neck pain. Below, we provide some simple stretches and exercises that will undo the damage to your hips and butt caused by sitting.
Establishing a Good Bedtime Routine. 1  1. Determine how much sleep your child needs. 2  2. Create a bedtime schedule. 3  3. Work with your child to create the evening schedule.  4. Be willing to adjust the schedule as your child 1  grows. 5. Schedule disliked activities for as early as possible.  6. Give your child a heads-up as bedtime approaches.
The National Sleep Foundation recommends that school-age children get from 9 to 11 hours of sleep each night. Most kids this age do get the recommended amount of sleep, Melendres said. It's during this period that some kids may develop nighttime fears, such as a fear of the dark, Melendres said.