And our children are not much better. Up early for morning practice or school and out late with sports activities and homework. Deborah Lin-Dyken, MD, director of the Pediatric Sleep Center at the Center for Disabilities and Development with University of Iowa Children's Hospital, says the sleep children need varies with the age of the child.

"Newborns, babies at one week of age, usually get about 16.5 hours of sleep a day in three- to four-hour periods. The amount of sleep children get gradually decreases with age, until about 11 to 12 years of age. At that point, most children are getting about 9.5 hours of sleep a night. This is about the amount that most teenagers need throughout their adolescent years, but, for a variety of reasons, they rarely get."

Dyken says naps are important. Babies sleep in short periods, so daytime sleep (or naps) are very important. Later, sleep becomes consolidated to the nighttime hours, but children still need naps to make up their sleep requirement. In general, children go from taking three naps to two naps at about six months of age; from two naps to one at about 12 to 15 months; and no naps at all at about 3 to 4 years.

Dyken offers these suggestions to help your child get the sleep he needs:

Set a specific bedtime for your child
Children respond best to schedules and structure, including bedtimes. Young children especially need to have the external regulation of their behaviors, including bedtime. They aren't ready to decide for themselves when and how to go to sleep.

Do not allow soda or sugar close to bedtime
Soda, especially caffeinated ones, can interfere with sleep onset. Sugar can give you an extra burst of energy, which will also make it difficult to fall asleep.

Do not allow children to fall asleep in front of the TV
Children, as well as adults, have sleep-onset associations. These are environmental conditions that need to be present in order for us to fall asleep. If children are allowed to routinely fall asleep in front of a TV, they will soon associate falling asleep with the television. When they complete a sleep cycle, if the conditions are not exactly the same as when they fell asleep, that is, with the TV on, and they will not learn how to fall asleep on their own.

Make sure their bedroom is dark
There is some variability here. Some children sleep best in a room that is completely pitch dark, while others do better with a soft night light, especially if they have fears of the dark. In general, though, a low stimulation environment is best to promote sleep; that is, low/no light, low/no sound.

Help your child develop a sleep ritual
Again, a sleep ritual or routine can help establish routines and structure, as well as promoting sleep-onset associations.

Don't let your child's room get too hot or cold
Just like the dark, quiet bedroom, it should be comfortable as well. Young babies who get too hot may be at risk for SIDS, or sudden infant death syndrome. In addition, a bedroom that is too hot or too cold may cause the child to wake up frequently because of discomfort.

Children can have sleep disorders, Dyken says. "There are some sleep disorders that are most common in children, such as parasomnias, which includes confusional arousals and sleep terrors, commonly called 'night terrors,' and sleepwalking. Obstructive sleep apnea due to enlarged tonsils is also common in children."

Childhood sleep disorders are diagnosed like most medical disorders with a thorough history and a careful physical exam. "In looking at sleep disorders, we rely a lot on the history, since the physical exam is almost always completely normal," says Dyken.

A variety of treatments can be used, depending on the disorder, she says. "If it is more of a behavioral problem, some training for the parents in how to deal with their children's challenging behaviors can help. If they have parasomnias that can endanger their safely, like sleepwalking, certain medications can be used judiciously. If they are having significant obstructive sleep apnea, common treatments can include referral to an ear, nose and throat specialist for a tonsillectomy, or Continuous Positive Airway Pressure (or CPAP) can be used."

For more information:

University of Iowa Children's Hospital

Pediatric Sleep Disorders Service

Deborah Lin-Dyken, MD