There’s a lot of important stuff going on while they’re asleep.

Sleep is just as important to growth as a healthy diet and exercise. Most of us already know this. And now there’s a new reason to make sure our kids get enough shut-eye. A new study shows a link between obesity and lack of sleep.

Nearly a thousand children were involved in this study. Their sleep habits at 6 months, 1 year and 2 years old were observed and documented. When researchers checked back on them as preschoolers, they found that those who slept less than 12 hours a day were twice as likely to be overweight.

Why is sleep so important? How much sleep do kids really need? And what can we do to promote healthy sleep habits? Read more to find out.

Getting those Zzzs is crucial because it is only during deep sleep when the body produces growth hormones. Essentially, kids grow when they’re in dreamland. Studies have shown that sleep deprivation can also lead to:

• hyperactivity;
• extremes in behavior;
• irritability;
• poor learning, focus and attention.

In some cases, children suspected of having ADHD were actually just lacking in sleep. But how much sleep do kids need exactly? This really varies from child to child, but here’s a general sleep-needs guide for babies and toddlers:

newborns — at least 16 hours or more daily (sometimes up to 20), often for 3 to 4 hours at a time
2 to 4 months — about 15 hours each day, including two or three naps. By 2 months old, babies start to stay awake for longer periods and are more alert during the day and sleep longer at night. By 3 months old, most babies start “sleeping through the night” for at least 6-hour stretches.
6 to 9 months — about 14 hours a day, including two naps (usually one in the morning and one sometime after lunch)
12 to 15 months — about 13 to 14 hours daily, including one or two naps
18 months — about 13 to 14 hours daily, including one nap. Most toddlers this age give up their morning nap.
2 years — about 13 hours each day, including one nap

Even with those guidelines, you would still need to observe your child to determine how much sleep is enough. If your 2-year-old gets only 12 hours sleep at night but is happy most of the day or doesn’t fall asleep in the middle of activities, then she’s fine. Another 2-year-old may get 13 hours of deep rest but is still hyperactive or cranky. See if adding a midday nap or an extra hour at night helps.

To cultivate good sleep patterns, here are some suggestions:

• Have a regular bedtime, nap and wake-up schedule everyday. Try to stick with this even during weekends. The less exceptions, the better.
• Train your kids to fall asleep on their own by putting them to bed while groggy, not completely knocked-out. The younger you start, the better. Babies can already learn this habit.
• Don’t make kids nap too late in the day. This will make it harder to sleep at night.
• However, forcing kids to skip the daytime nap can also backfire. Give them their midday nap if their body craves for it. If kids are too tired at night, they may get “wired” and restless or they may be in a bad mood – making it hard for them to settle down at bedtime.

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