WICHITA, Kan. (KWCH) Many schools in Kansas start in two weeks. You might be working to get your kids back into a bedtime routine, but it can be difficult this time of year since it’s still light outside until around 9 p.m.

Dr. Amy Seery is a pediatrician at Ascension Via Christi. She says teenagers need nine to 11 hours of sleep. Children six to 11 years old need 10-12 hours, and younger children should get 11 or 12 hours.

“We do require a lot of sleep and we forget that as a society,” Dr. Seery says.

With some schools in Kansas beginning at 7:10 a.m., that means your child may have to go to bed at 8 p.m. or earlier, which can be a hard transition at the end of summer break.

She suggests easing into the sleep schedule over the two weeks before school starts.

“You want to start now getting you want to encourage your child to get up earlier in the morning and going to bed earlier in the evening,” Dr. Seery says, “shifting that pattern by about 15 or 20 minutes per day over time, usually makes that a more gentle process.”

If your kids say it’s too bright to sleep, Dr. Seery suggests hanging blackout curtains over the windows.

“Making the room cooler, having some white noise, maybe have some air circulating with a fan, which also helps with the white noise – those are all environmental triggers that help the brain remember it’s time to go to bed,” Dr. Seery says.

She says essential oils and caffeine-free tea can also be environmental triggers.

Dr. Seery says melatonin can also be helpful. “It definitely sends the hormonal triggers to the body, again, it’s time for rest, relaxation and sleep, it’s not addictive, it’s a natural substance, or you can use it regularly or intermittently, it’s just fine.”

She suggests not using any electronics two hours before bed, and removing all electronics from your kids’ bedroom.

“The routine is the most important part of any of this. Having the consistent sleep signals that your child’s body receives to help them understand it’s time to sleep. that’s why screens can be so disruptive, they’re very bright, providing all kinds of stimulation, they get the brain excited.”

In the morning, you will want to get your kids as stimulated as possible.

“Making it nice and bright, getting some noise coming around, making sure that the room is getting a little bit warmer so the child’s body is triggered that it’s time to get up and it’s time to be active.”

Dr. Seery doesn’t suggest caffiene for anyone under 18 years old, not even in the morning.