Is your child ready? Here's how to fix summer sleep schedules before school

Parents in the Carolinas are looking for ways to help their children adjust to a new sleep schedule after summer break. Experts say that making small changes now can significantly improve kids' performance in the classroom.

An NIH-funded study involving nearly 800 teenagers revealed that those with irregular bedtimes were more likely to receive lower grades. Inconsistent sleep patterns led to a higher likelihood of getting a "D" or lower, and students who stayed up late also had fewer classes in which they earned an "A."

"Having a good bedtime routine is key to being able to fall asleep on time," Dr. Brian Chen, a sleep specialist at the  Cleveland Clinic , said. He recommends incorporating activities like putting on pajamas, brushing teeth, and relaxing the brain and body before bedtime.

The CDC outlines the recommended sleep duration for children: ages three to five need 10 to 13 hours a day, including naps; ages six to 12 require nine to 12 hours; and teenagers should get between 8 and 10 hours. 

For families whose kids' summer schedules are two or three hours later than the school schedule, Dr. Matthew Samarel, a pediatrician with Novant Health, suggests starting the reset process at least a week before school starts. "Start gradually backing up the bedtime closer to what it will be during the year, so that the first day or two is not a total shock to the system," he said. 

Additionally, Dr. Samarel advises turning off screens and dimming lights before bed, then letting in bright light first thing in the morning to help reinforce a healthy wake-sleep cycle.

Contact Meghan Bragg at mbragg@wcnc.com and follow her on Facebook , X and Instagram .