"Give your kids a healthy afternoon tea," advise Cheryl. This will set them up well for the tasks in the evening ahead.
Melatonin is a hormone which regulates wakefulness. A little bit of play outside after school can help your little one when it come to bedtime.
Getting class homework out of the way in the evening saves the morning scramble.
Stimulation from screens and devices can be detrimental to your child winding down and getting a good night's rest.
"Younger children should eat between 5pm and 5:30pm if possible," says Cheryl. "Older children and kids being collected later from daycare can eat around 6:30pm."
A wash and clean pyjamas are a signal that the evening is drawing to a close.
Screen-free activities like, puzzles, quiet games, drawing, colouring books are a less stimulating way to end the evening.
"Anything that can be requested at bed time needs to be done before entering the bedroom," says Cheryl.
"A night light is fine as long as it is dull if your child is scared of the dark," Cheryl says, then it;s time for the last step of the evening.