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When I was a young girl, I remember going to sleep when the sun was still high in the summer sky. I made a promise to myself that when I had children, I would let them go to bed long after the sun went down. Today I have two children (ages 6 & and I realize there was wisdom in my parent’s decision to put me to bed early. As a parent, I can now appreciate how sleep can be a pivotal factor in my children’s happiness and health. Having a good or bad day hinges on the quality and quantity of sleep a child gets. Putting the children to bed early isn’t always an easy feat. For starters, if both parents work, there are very few hours left at the end of the day for family time. Some parents put their children to bed later so that they can spend more time together. And who can resist when the little ones plead “just one more show” before bed. Finally, the transition between the end of summer and beginning of school can be a difficult one for some. It’s normal to let children stay up later during the summer.  However, there needs to be a transition period where children get re-accustomed to their school bedtime routine.  A child’s ability to function well socially, emotionally and intellectually is severely impaired by lack of sleep. Children suffer the same effects of sleep-deprivation as adults. They become lethargic, impatient, are unable to focus or concentrate, their judgment and coordination is impaired, they become sick more often, they may experience depression, anxiety, and finally, children have less impulse control and may become more hyperactive than usual.  So what is sleep good for? Sleep helps with memory and learning (absorbing new information as well as retaining and retrieving memories or learning something new), mood enhancements and social behaviors. Sleep also helps repair any damage to the nervous system, strengthens the immune system and is essential to the physical and mental development of your child. Research shows over and over again that children perform better at school and at home when they have a good night’s sleep.  They are more alert, they absorb information better, they maintain focus a lot longer, they’re happier, less moody and they engage in more socially acceptable behaviors. Did your child have a bad day at school? Are they hyperactive and unable to stop fighting or teasing their sister or brother? As a parent, you might consider taking a good look at your child’s sleep ritual. There are a number of factors, which can affect your child’s sleep including their age, the quality of the child’s existing sleep, how much exercise they get during the day and the family’s genetic make-up. The following provides some guidelines on the number of sleep hours a child requires. Please keep in mind that each child is unique and the number of sleeping hours required for a happy, healthy child may differ: Infants need approximately 16 hours per day of sleep.Babies and toddlers (6 months to 3 years) need between 10-14 hours.Children (3 – 6 yrs) require 10-12 hours, (6-9 yrs) require 10 hours, (9-12 yrs) require 9 hours.Teenagers are biologically programmed to stay up and wake up late but generally, 9 hours is the minimum number of sleep hours required. It’s important to remember that the quality of sleep is as important as the quantity. An uninterrupted night of sleep allows the child to move through the different phases of sleep required to be rested and alert the following day. Here are a few tips on how to help your child have a good night’s sleep: Maintain the same bedtime every night;Eliminate (at least 1 hour before bed) any stimulating activities including loud music, television, computer- and video-related activities. Engage in relaxing activities such as reading or listening to calm music;Keep exercise or vigorous activities for the daytime;Eliminate caffeine or sugar drinks and foods in the evenings and before bedtime;Enjoy a nice warm bath. As a parent, we might sometimes think we’re being too strict in implementing a consistent nighttime ritual. But just remember, your child’s welfare, health and happiness depends to a large extent on a good night’s sleep.