We are busy. Our kids are busy. Life is busy.

Amid all the hustle and bustle of school, work, homework and after-school activities, it's easy to see how sleep can get lost in the shuffle. Yet adequate sleep is crucial to our children's overall health.

If recent statistics are any indication, all of us (parents and children alike) need to start making sleep a priority. According to the National Survey of Children's Health, it is estimated that a third of U.S. children do not get the sleep they need.

Should we be concerned about our children skimping on an hour of sleep here and there? My answer is a resounding yes! Just how much real and serious damage can we do by depriving children or teenagers of sleep? Take this quiz and find out.

1. True or false? Studies have shown repeatedly that lack of sleep is closely tied to an increase in symptoms that mimic ADHD.

2. Hormonal and metabolic disturbances, associated with lack of sleep, will cause increases in ...

A. Growth hormone

B. Snacking and appetite

C. Immune function

D. Concentration

3. Years down the road, a sleep-deprived child may end up with a metabolism disorder that causes excessive thirst and the production of large amounts of urine. What disease is it?

4. Lack of sleep can interfere with your child's ability to ...

A. Learn

B. Grow

C. Recall facts from memory

D. Control temper

E. All of the above

If you've answered all these questions correctly (1. True, 2. B, 3. Diabetes, and 4. E), then you're beginning to see why I chose to write about this topic. Sleep- deprived children can exhibit symptoms that look a lot like attention deficit hyperactivity disorder. They may be less attentive, be prone to hyperactivity and exhibit behavioral problems.

They gain more weight than peers who get enough Z's. (FYI, the same goes for adults.) A combination of factors seems to be at play here, namely increased snacking and an increase in appetite due to hormonal or metabolic disturbances associated with lack of sleep.

Sleep deprivation interferes with learning and memory. It increases stress and affects mood. Think increased anxiety and temper tantrums. Symptoms of depression are also exacerbated by lack of sleep. Who wants a teenager behind the wheel when he or she has slept for six hours or less? Not me.

As I mentioned in last week's column, the immune system functions better when people get enough sleep. Repeatedly forgoing that extra hour of sleep also leads to insulin resistance, a known risk factor for developing diabetes later in life.

The body's cells become resistant to the insulin hormone, thus the pancreas produces more insulin to compensate. Over time, the cells of the pancreas become damaged and actually decrease insulin production, which ultimately leads to glucose not being metabolized properly.

Last, but certainly not least, your child needs sleep to grow, literally. Growth hormone is secreted in higher amounts during sleep, so a lack of sleep will result in suboptimal growth.

So, I'll ask my earlier question again: Should we be concerned about our children skimping on an hour of sleep here and there? I hope you've joined me by responding with a resounding yes!

Now that you know many of the untoward effects of sleep deprivation in children, let's talk about your child's sleep needs.

Starting with toddlers (ages 1-3), aim for 10 to 13 hours within a 24-hour period. Preschoolers and school-age children need slightly less at 10 to 12 hours per night.

These numbers drop dramatically once your child becomes a teen; they should clock 8.5 to 9.5 hours per night. Of course, the challenge then becomes overriding their natural drive to stay up late and sleep in. And yes, this can be frustrating for parents and teens.

What can you do to set the mood and get your children to bed on time?

No matter what your child's age, have a set bedtime routine. In Dr. Mom's household, it goes something like this: bath, pajamas, teeth brushing, bedtime book (or two), prayers, goodnight song, any last-minute words (usually it's a barrage of questions from my 6-year-old), and then lights out. Create a relaxing routine that works for your family and stick with it.

I advise you to ban electronics - televisions, video games, computers, iPhones, iPods and the like - from your child's room. Hold the line; do not make exceptions. Let your children (teens especially) know that Facebook, tweets, phone calls and texts are off-limits once the bedtime routine has commenced.

Our world has become electronically overstimulated. We need to shut it off and "go dark" when bedtime rolls around.

Speaking of dark, make sure your child's room is as dark as can be. My son prefers a night light. However, I persuaded him to turn it down to the lowest setting by explaining how hard it is for his brain to sleep when there is too much light. (Darkness stimulates melatonin, which regulates sleep.)

Keep the room cool and any outside noise to a minimum.

Avoid caffeine and make sure your child gets 60 minutes of daily physical activity.

I am painfully aware that establishing a sleep schedule isn't easy. On one recent Monday evening, I charged through the door after my 6-year-old son's soccer practice with him and my 3-year-old daughter in tow.

It was 6:15 p.m., leaving me with one hour and 45 minutes to make dinner, feed our family, give baths, and complete our bedtime routine by 8 p.m.

Since my children have to be up by 6:30 a.m., they would get 10.5 hours of sleep - if everything went as I planned it. Fortunately, no one melted down.

You might be thinking, 10.5 hours? That sounds pretty good. The reality is that it's barely enough for kids this age. I struggle daily to ensure that our children get the sleep they need.

I get how difficult the weekday evenings become. It takes practice and planning, so while you're diligently making a schedule for each child's daily activities, remember to make sleep a priority.

KCRA: Ask Dr. Mom: How much sleep does a child need? - Aug. 25, 2011

© Copyright The Sacramento Bee. All rights reserved.

Dr. Melissa Arca is a mother of two, a writer and a blogger. Her blog, www.confessionsofadrmom.com, is where her worlds of doctor and mom come together, and it is featured on The Bee's blog and community news network, Sacramento Connect.

• Read more articles by Melissa Arca