It's back-to-school time for kids around the country.

While most share a collective groan, parents around the country are preparing for the start of the school year. Some parents just might be counting down the days until the kids climb back onto the school bus.

Preparing your child for the return of the school year can be tough, especially if they are used to staying up late, sleeping in each morning and eschewing any form of schedule. But there are ways to make it work.

Changing The Schedule

"Make changes a few weeks before school starts," said John O'Connell, senior vice president of merchandise and retail at www.1800mattress.com. "Start a simple routine from dinnertime to the time they go to bed."

While sleeping in during the summer was fine, making the change from an 11 a.m. wake-up call to boarding a school bus at 7 a.m. can leave even the most cheery children groggy and cranky if they don't prepare for the change.

Begin by changing your child's bedtime as far in advance. Make sure your child is aware that his or her bedtime will be a bit earlier. If you try to trick him into going to bed earlier, he may resist.

"I start my children on a school schedule for bed a few weeks before school starts," said Pamela Smithstone, an interior designer and parent. "This way, when school starts, they'll be ready."

"I tell them that if they do not get to bed or to sleep, I will make the bed time even earlier the next night," she said. "It works almost every time."

Gradual changes are best, O'Connell said.

"Set the alarm closer to the time they must get up, as days go past," said O'Connell. "Set the alarm for 9 a.m., then gradually down to 8 a.m. and so forth. This way, there's no real issue with the kids waking up."

Improve Your Child's Sleep

"A child's lack of sleep can affect their social skills and physical skills," said O'Connell. It can take a toll on:

Attention span

Ability to retain information

Productivity

Alertness

Demeanor

Interaction with teachers

Peer interaction

Grades and testing abilities

Does Food Matter?

Many adults know how caffeine affects their own bodies. Some swear off coffee or soda after 4 p.m. while others can drink a latte minutes before falling asleep. Children may not understand the effects of caffeine and sugar on their diet, or they simply may not care. They may figure that since a soda is OK when watching a movie, it's fine to have one at a friend's house.

But caffeinated beverages top the list of foods to avoid before bed. Others include:

Any carbonated soda, whether it's diet or regular

Fruit juice, which may be healthier than soda but it's still full of sugar

Candy of any sort

Fruit snacks, which are also full of sugar

Ice cream, it has a lot of sugar

Applesauce

Bananas, pineapple, apples and other high-sugar fruits

Sugary cereals or sweet breakfast foods

"I do not allow snacks right before bed. They tend to hype them up and further delay sleep or cooperation," said Smithstone. "I may allow a small one about an hour after supper but nothing after that."

Routine At Sleepovers

Many children rush to fit in a few more sleepovers into their last remaining summer weeks.

Most any parent knows how difficult it can be to impose your rules onto your child when they are spending the night over at a friend's house. If you're lucky, they'll make it to bed before the sun rises.

So, how does a parent help his or her child keep from crashing the sleep pattern?

"The better the routine, the better off they are," said O'Connell.

Make sure your child knows the rules that are to be followed even outside of the home and express how important it is for them to follow them. You can also speak to the parents hosting the sleepover and make sure that he or she know what your stance is on bedtime.

Outline your rules about food, movies and lights-out. The other parent may not follow your rules, but at least that parent is cognizant and more likely to stick to some of them.

Prepare Their Space For Sleep

The state of the room is essential to ensure your child gets the best sleep possible. If you live near a busy street and road noises keep your child up, consider alternative ways to cool the room if you're using a window air conditioner or fan.

Make sure the shades aren't too sheer. If there is a lot of light streaming into your child's bedroom, it will naturally be more difficult to get to sleep.

Check your child's bed. Is the mattress sagging? Does the box spring match the mattress? If the bed set is more than seven years old, it may be time to consider a new bed, or find ways to make the current bed more comfortable.

"Choosing a mattress for your child is subjective. The most important aspect is their comfort," said O'Connell.

There is no "perfect" mattress, so make sure to bring your child along if you are choosing a bed. If your child tosses, turns and rolls around all night, consider a full-size bed set over a twin.

Sheets matter too. Make sure they are cotton sheets and that they are easily tucked into the mattress yet loose so your child can move around, O'Connell suggested.

Finally, focus on pajamas.

"Younger children should wear more fitted pajamas, for safety," said O'Connell. "As they get older, they may be more comfortable in looser pajamas."

Pajamas that bunch and shift can make your child wake several times a night, due to discomfort.

Tips That Help With Sleep

O'Connell offers some suggestions that can help even the most energetic child reach slumber.

Take a warm bath

Read a book -- especially one that the child doesn't find especially captivating

Exercise -- make sure to make time for exercise, though not right before bed

Make sure distractions and toys are put away

Avoid stressful television shows and movies

A television in the bedroom can be a major distraction -- consider whether it helps or hurts the bedtime process.

Don't worry if your children is hesitant to the changes. Before you know it, they'll be climbing onto that school bus well rested and with a great attitude for a new school year.

More Resources:

Do Games Make You Smarter?

Does Praise Hurt Kids?

Start Early For Helpful Kids