The better the sleep, the healthier the child. Our mothers told us this. “We already know!” you’re probably thinking. Good sleep keeps immune systems strong enough to ward off those back-to-school germs. It also keeps the kids going all the way through soccer practice and homework. That’s true. However, did you ever think that a child who gets a full night sleep might actually be avoiding obesity at an early age? And yes, sleep has long been recognized as an important health behavior, but health experts are just beginning to recognize its relationship to overweight and obesity in children and adults alike.

According to the study by The American Academy of Sleep Medicine (AASM), researchers found an increasing number of obese youth are not getting enough sleep. Obesity rates among children and teens have doubled in the last 30 years and AASM says sleep may be as important a component in fighting fat as diet and exercise.

Infants to 11 months need 14 to 15 hours of sleep a night; toddlers 12-14 hours; preschool children 11-13 hours and adolescents nine hours. Adults should get seven to eight hours of sleep a night.

The study measured how long teens slept on weeknights and weekends, and how frequently they experienced sleep problems. Teens also were asked about the food they consumed the previous day. If your child is not getting enough sleep, he/she is at higher risk of becoming obese, studies say. The researchers believe that lack of sleep may be one of the major contributory factors in the obesity explosion among children today.

Studies have also shown that leptin production is lower in people who do not sleep enough, when compared to people who get enough sleep. Leptin is a hormone our body produces when our energy levels are low. Studies have also shown that ghrelin levels are higher in people who sleep too little. Ghrelin is a hormone released by the stomach — it tells the brain that you are hungry.

What can I do to help my child sleep more?

In a study of 13,000 children at University of Bristol in the United Kingdom who were followed since they were born, it was found that children who sleep less are less active and spend less time outdoors. Children who watch lots of television tend to sleep less. Get the whole family outside. Go hiking, fishing, swimming or kayaking. Find fun things to do in town and take the family out of the house and go do them. Instead of eating indoors, find a nice (dry) place and have a picnic dinner. Those are also memories that the kids will carry with them when they are older.

Electronic devices that distract children from sleep, such as televisions, computers and mobile phones, should be removed from bedrooms. Collect all TVs, iPods, computers and cellular phones and put them in the living room or the office. By doing this, you can allot the kids a certain amount of time online and on their phones and they’ll sleep better at night without distractions.

Lack of sleep may alter hormones so that children end up consuming more food, as well as the wrong types of food. Because they are tired, sleepy children are also less physically active during their waking hours. Previous studies have indicated that lack of sleep among adults can alter normal metabolism and raise the risk of becoming fat, developing insulin resistance, diabetes and cardiovascular disease. So parents, get your sleep, too. Make going to bed at a reasonable hour something that the entire family does. If you lead by example, the kids are more likely to follow.

John Robinson is chief medical officer at Bothell’s Molina Healthcare of Washington.