Parents appreciate the effects of sleep deprivation - on them. But what about kids who don't get enough kip?

"In the past 10 to 20 years, kids are sleeping 30 to 60 minutes less a night," says University of South Australia paediatric-sleep-expert Dr Sarah Blunden. "It mightn't sound like much, but it can lead to poor memory, grumpiness and aggression." Studies also suggest lack of sleep plays a part in childhood obesity and may even affect brain development.

Here's how to ensure your kids get all the zzzs they need:

Become predictable
Blunden is a strong proponent of "limit-setting" when it comes to bedtime. If seven, eight or 10pm is time for bed, then establish routines that help settle body and mind. Just think - if you can get them to listen to you at the end of a tiring day, the other battles will be easy.

Sweep the room
Forty per cent of Australian bedrooms contain a TV, computer or gaming console. Throw in mobile phones and iPods and that's a lot of stimulation for a room supposedly devoted to sleep.

If your kids haven't reached the age where they're pleading for electronic devices, consider keeping their bedrooms device-free. If they're already fully equipped, prepare yourself for some serious negotiating.

Pull the plug
Whichever room they're in, TVs and computers are rarely conducive to a good night's sleep. "The light from the screen has been shown to be bad for sleep for most people," according to Blunden. Control the remote and you'll help set them up for a quick fade to black.

Snuggle up
The best way to ease younger children towards sleep - and avoid the endless reappearances for water and toilet breaks - is to invest in some "special time".

"Kids want that close, touching stuff with their parents at the end of the day, so make time to read them books, hug and talk," says Blunden. Ten minutes can save you an hour of "Get back to bed!".

Bed crumbs
Studies recommend a lag of between one and three hours, but whatever the period, kids shouldn't eat just before going to bed.

"The body is competing for digestion and sleep," cautions Blunden. And timing's not the only issue here. Spicy foods and those high in sugar should be given a wide berth before bed. Instead, if they're hungry, try warm milk ("it's a natural sedative"), dry biscuits or multi-grain toast.


Getting tiny tots to bed is more art than science. Tell us your tried-and-true tip for success?