Doctor recommends sleep, diet and screen time adjustments for back-to-school success

During the summer, most kids end up staying up and waking up later. Then they hit a brick wall called back to school, "and trying to get back in the groove of things is very, very difficult," said UNC’s Mary Ellen Wells, a specialist in neurodiagnostics and sleep science.

Wells said the right amount of sleep is vital for learning. Without enough shut eye, she says, "All sorts of negative things are going to happen: memory issues, cognition issues, just irritability."

The Sleep Foundation recommends pre-schoolers get 10 to 13 hours of sleep. Children ages 6 to 13 need nine to 11 hours. Teens require at least eight to 10 hours.

Adjusting to an earlier sleep schedule takes time. Parents can help their child make that bedtime change gradually. Wells recommends "setting clear goals, going to bed 15 minutes earlier starting a week to a few days before."

Other late afternoon and early evening habits may also need adjusting, like avoiding heavy evening meals and sweets too close to bedtime.

Wells says bright lights, including the light of a TV set, a phone screen or video games, can also hinder sleep, so turn off devices and dim the lights.

"Have a bed time that’s very relaxing and do some extra things to try and wind down before bed," said Wells.

A warm bath and bedtime reading routine are the final elements that may help your child’s brain and body adapt and be ready for an early morning ride to school.

Wells also emphasizes the importance of a healthy diet along with plenty of exercise to help improve your child’s odds of success in school.