My 13-year-old son REALLY dislikes the National Sleep Foundation. He’s sorry I ever heard of them. Wishes I’d lose the bookmark for their website. Just can’t stand these guys.

Why? Because I use their sleep guidelines to help determine what Matt’s bedtime should be. And he is convinced that he goes to bed earlier than any 8th grader in America. I won’t give you the exact time to protect his privacy. He’d be mortified if you knew, I’m sure. (If you have a middle-school kid, I’d love to know what his or her bedtime is. Just leave a note in the comments.)

But you know what? He does well in school, doesn’t get sick all that often, doesn’t fall asleep over his homework at night, has energy for sports… Sleep: It’s not just for wimps, kiddo.

How much sleep do kids need? Check out these guidelines from the National Sleep Foundation.

Better Sleep Council spokesperson Lissa Coffey offers the following tips to help parents ensure a good night’s sleep for their children.

1.   Set a Regular Bedtime For Your Child — and Stick to It. The Obama daughters have an 8:30 pm bedtime, she says. This is an ideal time to tuck children in, especially when kids need to be up early for school.

2.    Don’t Over-Schedule Your Child. Too many activities and commitments can keep children from getting enough sleep.

3.   Develop a Sleep Ritual That Will Help Your Child Unwind Before Bed. Allow your child at least one hour before bedtime to relax and unwind.  Try relaxing activities, like taking a bath or reading with your child, to help him or her transition into sleep mode.  This is also a special time to share with your child. Avoid loud music and television prior to bedtime.

4.   Keep Computers and Television out of the Bedroom. The bedroom should be used for sleep only. Watching television or going online can be tempting for children once you’ve tucked them in and left the room.  Also, be sure radio and MP3 ear pods are out of their ears when you say goodnight!

And if your kids complain about their bedtime? Just blame that darned old National Sleep Foundation.

Our schools are packed with students too tired to learn because of lost sleep, according to a new study from Ball State University in Muncie, Indiana.

Many of our kids are experiencing “jet lag” symptoms, says Denise Amschler, professor of physiology and health science at Ball State.

"The study found that the majority of youngsters regularly experience sleep loss and feel sleepy during the day at least two to four times weekly. Nearly half admitted to having trouble waking up in the morning on school days,” says Amschler. “Elementary-school-aged children require an average of 10 to 11 hours of sleep each night, and most aren't getting it."

COMMON KIDS’ SLEEP PROBLEMS

The National Sleep Foundation (NSF) says about 69 percent of kids ages 10 and under regularly experience some type of sleep problem. The most common:

°    Insomnia. It involves difficulty falling asleep, difficulty remaining asleep and/or early morning awakenings. Insomnia can be short-term due to stress, pain or a medical or psychiatric condition. Treating underlying conditions, developing good sleep practices and maintaining a consistent sleep schedule can help.

°    Sleepwalking. This usually occurs an hour or two after sleep onset and may last from 5 to 20 minutes. As sleep deprivation often contributes to sleepwalking, moving bedtime earlier can help.

°    Sleep terrors. These occur early in the night and can be frightening to parents. A child may scream out and appear distressed, although he is not awake or aware during a sleep terror. Not getting enough sleep, having an irregular sleep schedule, stress or sleeping in a new environment may make sleep terrors more likely. Increasing sleep time may help.

°    Snoring. It occurs when there is a partial blockage in the airway that causes a noise due to a vibration of the back of the throat. Snoring can be caused by nasal congestion or enlarged adenoids or tonsils that block the airway. Some children who snore may have sleep apnea (see below).

°    Nightmares. These frightening dreams awaken a child. They usually occur in the later part of the night and can result from a scary event, stress or change in a child's routine. Using a nightlight or a security object often helps.

°    Restless legs syndrome. RLS is a movement disorder that includes uncomfortable and unpleasant feelings — often described as crawly or tingly — in the legs, causing an overwhelming urge to move. These feelings make it difficult to fall asleep. RLS can be treated with changes in bedtime routines and with medications. Talk with your child’s doctor if you suspect RLS.