Many Kentucky students return to class in the next couple of weeks, and some already have.

Now, a pediatrician at Norton Children's Hospital is encouraging parents to map out a sleep schedule for their children to make sure they're well rested and ready for school each and every day.

Well, it's important that they get enough sleep.

And so the earlier they are going to bed, they can get up in time to get to school and not be rushed.

You can't expect them to all of a sudden go to bed at 9:00 if they've been going to bed at 3 a.m..

So it's best to sort of move it incrementally about 15 to 30 minutes a time for a few days and then shifted earlier and earlier till they get to their recommended bedtime.

Well, for the little ones, preschool, kindergarten, they need about 10 to 13 hours a day, and that includes a nap time for the school age kids between six and 12.

They need 9 to 12 hours a night.

And then for the teenagers, between 8 to 10 hours a night.

We know as a culture, we use too much screen time and the blue lights from the screens can decrease our melatonin, which affects sleep, and it affects our circadian rhythm, which is our sleep wake cycle.

So it's best to put those technology down, put the game down the screen of the iPad and the phone about 1 to 2 hours before bedtime so that our brain can be rested and ready for sleep.

When they're not well rested, they're cranky, they're tired and able to focus.

They're not paying attention.

They may be a little bit disruptive.

And so it's harder to get them to learn, as they should, and follow directions that kids are able to go to bed at a good time.

Then they can get up rested.

They're not rushed.

They have time to eat breakfast, which is important, and they're not feeling anxious when they arrive at school.

So it's good to get that backpack ready the night before, get the clothes picked out, get their lunch packed in so that they do have some time to to get themselves ready for the school day.

All good advice.

According to the US Centers for Disease Control and Prevention, children and teens who do not get enough sleep are at higher risk for obesity, diabetes, injury and mental health issues.