While a small percentage of children have disrupted sleep because of sleep apnea, a far greater percentage are exhausted, irritable, and distracted throughout the day because of poor sleep habits. Dr. Dennis Rosen, associate medical director of the Center for Pediatric Sleep Disorders at Boston Children’s Hospital, blames the digital age. “It’s always tempting to send one more text or check one more thing on Facebook but that distracts kids from relaxing and keeps them from going to sleep.” Compounding the problem: teens’ growing reliance on caffeinated energy drinks and Starbucks, which often keeps them wired into the wee hours.

Here are some rules Rosen sets for his own children to improve the quantity and quality of their sleep.