It can be the hardest part of the day when it comes to starting the school year for students: getting up for school.

Student Alisha Chandra says, "I just like being able to go to bed when ever I like and wake up whenever I want."

But, the lazy days of summer are over.

Dr. Anuj Chandra says, "Absolutely, big problem for the students and for the parents and for the whole family because kids are in a delayed sleep phase."

Kids are used to staying up late, on their electronic gadgets, or watching television, and now it's time to get back on a school sleep schedule.  

Dr. Chandra says, the body won't adjust overnight.

Dr. Chandra says, "And in the morning when you wake them up, they are in deep sleep because that is when their deep sleep is occurring in the early morning hours, then dream sleep."

That's why some students may be a bit cranky the first few days of school as they try to get back into the swing of things.

Alisha Chandra says, "Yeah my school is really close, but I still end up laying in bed until 7:30. Yeah, it's hard but then I get used to it."

Some tips to keep in mind to get a good night's sleep:

  • Limit screen time -- try to turn off all electronic gadgets at least an hour before bed.
  • Cut caffeine six hours before bed.
  • Exercise and try to stay active.
  • Keep your room cool and dark.

From high school to kindergartners, students need 7-11 hours of sleep each night. Dr. Chandra says natural light is always the best way to wake up.

Dr. Chandra says, "The best thing to do is morning light, open the curtains wide, let the morning sun come in, let them spend time out in the morning."

And when it comes to after school activities, don't over do it.

Dr. Chandra says, "So just see what really counts and try to limit some of that and don't involve them in five or six different after school activities or even three or four, where the kids are running ragged and you are running ragged."

So, it's time to get back to the books and make sure you past the test when it comes to getting a good night's sleep.

Click here for more information from Advanced Center for Sleep Disorders or call 423-648-8008.