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After a summer of vacations, sleepovers and late nights, getting children back on a school-year sleep schedule can take some adjustment. Experts recommend easing into the new routine before the first day of school, so children have time to adapt.
A good night’s sleep helps students stay focused, attentive and ready to learn. “It really helps kids learn, and it helps them function throughout the day,” said pediatrician Dr. Gabrina Dixon of Children’s National Hospital.
The amount of sleep children need varies by age. Preschoolers may need up to 13 hours a day, tweens generally need nine to 12 hours, and teenagers typically need eight to 10 hours.
Move bedtime earlier
Summer schedules can push bedtimes later, making it difficult to return to a school-night routine. Experts recommend starting the transition one to two weeks before school begins. One approach is to move bedtime and wake-up time earlier by about 15 to 30 minutes each day.
A consistent evening routine can also make the transition easier. Avoid heavy meals close to bedtime and, ideally, stop television and other screen use about two hours before sleep. Instead, encourage calming activities such as taking a shower, reading or listening to quiet music.
“You’re trying to take the cognitive load off your mind,” said Dr. Nitun Verma, a spokesperson for the American Academy of Sleep Medicine.
Parents can adjust the pace depending on what works for their child. Some families may find it easier to shift bedtime by 30 minutes during the week before school starts.
Use morning light to reset the body clock
Getting enough sleep is only part of the equation. Morning light can help reinforce an earlier schedule by signaling to the brain that it is time to wake up.
After children get up, encourage them to spend some time near a bright window or, better yet, go outside. Consistent morning light, paired with an earlier bedtime and wake-up time, can help the body adjust to the school-year routine.
Address back-to-school anxiety
Even when bedtime is early enough, anxiety can make it difficult for children to fall asleep.
Parents can talk with their children about what is worrying them. They might be nervous about starting a new school, meeting classmates, making friends, or dealing with unfamiliar routines.
A practice run can help. Visiting the school, walking through the route to class or attending an open house can make an unfamiliar experience feel more predictable. Meeting classmates before school starts may also ease some first-day jitters.
Don’t worry if the transition isn’t perfect
The weeks before school can be busy, and not every family will be able to establish a perfect routine in advance. The important thing is to start making gradual changes and maintain a consistent schedule once school begins.
Children may need some time to adjust, and parents may need to experiment to find the bedtime and routine that work best for them.
As Dr. Dixon puts it: “Take a deep breath, it’ll be OK.” The goal is simply to start moving the family toward a healthier, more predictable school-night schedule.