Bedtimes getting later and later what works ?

[Midlifemission]

Hi my DC are aged 7 and 9 and lockdown / homeschool seems to be making them both find it hard to fall asleep and it’s getting to a point where we need to try to get back on track.

DD lies awake until gone 11 most nights then I have to wake her in the morning - she is beyond exhausted and struggling to focus on school work and behave well

DS used to fall asleep quickly and is now fussing and fussing and also often awake until nearly 10.
DS likes me close as he falls asleep so with one thing and another we are eating dinner late, getting hardly any downtime and I want to try to get back to ‘normal ‘ sleep times if I can.
I think a new bedtime routine might be a help as ours is very dragged out at the nest of times .

Also wondering if there are any herbal treatments that might help .

Anyone got any wisdom to impart please ??

Mine have started reading a book in bed again. Yes, a real book with pages !
They say it helps.

Yes to a book. Also a warm bath to relax them. Are they getting outside to exercise? As soon as DS has his last Zoom class we go out for a dog walk/bike ride to burn off some pent up energy and to help him clear his head and relax.

Mine are the same age and have the same problem! I wish I could offer advice, but I need it too.
My elder DC is reading a lot in bed, but that doesn’t seem to help because she’s still reading most nights at 11 - even if I’ve managed to get her into bed for 9
Exercise is probably key. With full timetables and dark evenings they are not getting enough. Hard to solve that one!

Thanks did speedy replies

@DinosaurDiana @DumpTrump yes good old fashioned books - I taught DD to read before bed a few years ago when she was struggling to sleep and it’s definitely part of her routine which is great but as @Enidblyton1 says it’s not actually working and she can read for ages then still lie awake .
DS not so much but I will keep trying.
Enidblyton1 always good to know you aren’t alone - I agree that I think more exercise would help maybe I just have to try harder at the weekend . Trouble is what with homeschool / work / January as you say it’s hard to achieve ! It’s exhausting me though so I need to keep trying .