With another school year under way, kids across the country are adjusting to new teachers, classmates and assignments. And with all these changes, it’s easy to forget that many children need to adjust to a new sleep schedule as well.

As a parent, you need to ensure that your kids get enough sleep every night so that they are refreshed for the next day. Although this might not be an easy task — particularly if your kids are night owls — a few hints can help ease them back into that early-morning schedule.

Sticking to a regular wake-up time and bedtime can make those early mornings easier, according to Dr. Timothy Hoban, a pediatric sleep specialist at the University of Michigan Health System.

On a similar note, establish a bedtime routine. Quiet time, like reading, can prepare children for bed. Avoid watching TV, exercising or playing video games right before bed — these activities could lead to a restless night.

Make sure your child’s schedule isn’t overloaded during the day. Create a balanced, manageable schedule that won’t cause stress. Busy, stressful days can cause sleep problems for the whole family.

Although using the weekends to catch up on sleep seems like a simple solution, avoid it. Staying up late and waking up even later on the weekends will contribute to sleep problems, not solve them.

Finally, set a good example for your kids by adhering to your own sleep routine and creating a home that is conducive to a good night’s sleep.

Remember, children in elementary school need between 10 and 12 hours of sleep every night, and teens need between eight and nine hours of sleep. Follow these tips to ensure that your child faces the new day refreshed and ready to learn.

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