Parents know how important sleep is for children, but not everyone is aware how much kids need.
When children are young, naps are a crucial part of their day but these should be gradually reduced when they reach the toddler stage.
The NHS gives guidance on the approximate hours of sleep children should be getting at different ages.
"A general average is helpful for parents to get a general idea of sleep needs for their child’s age but they should consider this as a ball-park than an exact number of hours and assess based on their child," Maryanne Taylor from The Sleep Works told The Huffington Post UK.
Kelvin Murray via Getty Images
"For the first week, babies sleep around 16-18 hours in total, with around half during the night and half during the day," Taylor explained.
"In the early weeks, the length of the nap is less relevant, but focus is more on trying to avoid the baby getting overtired.
"Short naps of 30-40 minutes are common, but regularity of these naps are more important."
Taylor said with the wealth on information on the internet and social media about baby's sleep, it can be overwhelming for new parents to understand what's right and what's wrong.
"Every baby is different in their sleep needs and there is a lot of pressure on parents these days to ensure their baby fits a certain ‘mould’," she said.
"Some babies and children show clear sleep cues when they are tired – rubbing their eyes, yawning, pulling their ears, not making eye contact, whinging, or losing interest in what they are doing.
"Another signal that a parent may have missed a sleep window is difficulty getting their child to sleep.
"If a child is crying a lot when trying to settle them, then this is potentially down to over-tiredness."
We've put together the amount of recommended sleep children need at different ages.
Click on the flip card to reveal the amount of hours of napping and night-time sleep for your child
Worst Foods For Sleep
Coffee(01 of08)
We probably don't have to explain why you shouldn't reach for an espresso at 10 p.m. But, turns out, your afternoon coffee habit can affect you for longer than you'd expect. In fact, that caffeine can remain in your system for hours, making even a 4 p.m. pick-me-up a bad idea. Baron recommends steering clear by the early afternoon.And don't forget coffee-flavored treats, she warns. Your favorite cappuccino-flavored ice cream can give you a surprisingly strong jolt.Of course, you've probably heard that a little tea before bed is a good idea. The caffeine content is smaller than in coffee, and herbal "sleepy time" varieties often contain sleep-promoting herbs like valerian or chamomile that can, indeed, help you nod off. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="25" data-vars-position-in-unit="30">Flickr</a>:<a href="http://www.flickr.com/photos/63723146@N08/8461493952" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="rockindave1" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/63723146@N08/8461493952" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="26" data-vars-position-in-unit="31">rockindave1</a>)
Chocolate(02 of08)
Even if you know to avoid coffee and strong tea, you might be sabotaging your sleep with sneakier sources of caffeine, like chocolate. Dark chocolate, in particular, can pack a significant punch, says Baron, although it varies by brand. If you like to nibble on a square or two for dessert, you'll probably be fine, she says -- but an entire chocolate bar could have just as much caffeine as a soda. If you wouldn't drink one close to bed, you probably shouldn't indulge in a chocolate bar either. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="22" data-vars-position-in-unit="27">Flickr</a>:<a href="http://www.flickr.com/photos/46106852@N06/7070415249" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Chocolate Reviews" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/46106852@N06/7070415249" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="23" data-vars-position-in-unit="28">Chocolate Reviews</a>)
Alcohol(03 of08)
Baron calls alcohol the "number one drug used for sleep," and it can, indeed, be tempting to unwind before bed with a glass of your favorite adult beverage. But you won't be doing yourself any sleep favors. While it might help you nod off initially, alcohol is disruptive to the later stages of sleep, which are important to memory and motor skills, according to recent research.And while alcohol might fuel deep sleep in the beginning of the night, the second half of your slumber will likely be more interrupted and full of strange dreams, Baron says, leaving you exhausted the next day. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="20" data-vars-position-in-unit="25">Flickr</a>:<a href="http://www.flickr.com/photos/27887762@N07/8507303518" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Alexandra Zakharova" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/27887762@N07/8507303518" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="21" data-vars-position-in-unit="26">Alexandra Zakharova</a>)
Fatty Foods(04 of08)
You already know they're tough on your heart, but it turns out that fatty foods might also disrupt your sleep. A 2012 study found that a high-fat diet caused rats to sleep more during the day, an outcome with marked similarities to the daytime sleepiness experienced by many people who are overweight. The rats also had more fragmented, interrupted sleep, wrote Dr. Michael J. Breus in a HuffPost blog.A brain chemical called orexin might explain this relationship, since it's involved in both appetite and regulating the body's internal sleep-wake clock. Earlier research has also suggested a link between high-fat foods and disruptions to these circadian rhythms.Fatty foods can also lead to a general feeling of discomfort, Baron says, that can make falling asleep tricky. She suggests staying away from any sizable portions, as well as heavy, greasy foods too close to bed. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="17" data-vars-position-in-unit="22">Flickr</a>:<a href="http://www.flickr.com/photos/97844767@N00/367897356" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="WordRidden" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/97844767@N00/367897356" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="18" data-vars-position-in-unit="23">WordRidden</a>)
Steak(05 of08)
"Your body's not designed to be digesting food when it's sleeping," Baron says. Protein presents a particular digestion problem, since it's harder to break down than other nutrients, according to WebMD. That makes a meat-heavy meal a bad idea if it's too late in the evening. Of course, famed sleep-inducer turkey is also a protein. And while the bird does indeed contain tryptophan, the amino acid itself doesn't actually bring on sleepiness. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="12" data-vars-position-in-unit="17">Flickr</a>:<a href="http://www.flickr.com/photos/77102986@N07/7656923254" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Massachusetts Office of Travel & Tourism" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/77102986@N07/7656923254" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="13" data-vars-position-in-unit="18">Massachusetts Office of Travel & Tourism</a>)
Spicy Food(06 of08)
Turning up the heat is a well-known trigger for heartburn, especially if you lie down shortly after ingesting that fiery dish.But a small study suggests there may be something else at work. Researchersexamined the effects of tabasco sauce and mustard on healthy men and their sleep. On the nights they ate spicy meals, they had more trouble falling asleep and got less sleep overall. The researchers noted a change in body temperature brought on by the spicy meal, the New York Times reported, which can confuse the brain, as core temperature naturally dips as bedtime approaches. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="8" data-vars-position-in-unit="13">Flickr</a>:<a href="http://www.flickr.com/photos/79092707@N02/8288950656" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="pickled plum" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/79092707@N02/8288950656" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="9" data-vars-position-in-unit="14">pickled plum</a>)
Grapefruit(07 of08)
However, that doesn't mean acid reflux isn't a problem. Even if you already know to steer clear of spicy foods, fatty foods and heavy meals before bed, there are some more surprising causes of heartburn, like citrus, that also increase the stomach's acidity, and can keep you up at night, Baron explains. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="3" data-vars-position-in-unit="8">Flickr</a>:<a href="http://www.flickr.com/photos/69302634@N02/7710623614" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Helena Jacoba" data-vars-item-type="text" data-vars-unit-name="570244e2e4b0c5bd919b5e49" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/69302634@N02/7710623614" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="4" data-vars-position-in-unit="9">Helena Jacoba</a>)
Water(08 of08)
We generally have nothing but praise for good old H2O, but there's no denying that too much liquid right before bed is likely to lead to, uh, interruptions, in your sleep. It's a delicate balance between staying hydrated and cutting off your fluid intake, but Baron says limiting fluid intake in the two hours leading up to bed is a good place to start.Foods with a high water content -- like a slice of watermelon for dessert -- can have you running to the loo, too. And so can that afore-mentioned cup of SleepyTime tea. "How big is that cup?" Baron says she asks patients. "Tea can be part of a nice, relaxing ritual, but if you have it an hour before bed it can have you up and using the bathroom," she says.And if you find yourself waking up in the middle of the night with a dry mouth, consider investing in a humidifier, she says, rather than keeping a glass on your bedside table. (credit:Shutterstock)