A Two-Week Back-to-School Sleep Reset for Kids
We aren’t sure where summer went, but school is starting and we all need to get back into a better sleep routine! Dr. Tara Mamdouhi has tips to help make this transition as smooth as possible.
Back-to-school season is quickly approaching! Summer has a way of stretching bedtime later and later. Then suddenly school is two weeks away, and everyone needs to be up at 6:30 a.m. To ease the transition, starting to adjust bedtime about two weeks before school begins gives your child’s body time to adapt gradually.
Week One: Start Shifting the Sleep Schedule
During the first week, start moving your child’s bedtime and wake time earlier by about 15 minutes every two or three days. Small shifts are usually much easier than announcing a brand new bedtime and hoping for the best. Try to keep wake-up time fairly consistent, even on weekends if possible.
Use Morning Light to Help Reset Their Routine
In the morning, open the curtains, turn on the lights, and get everyone moving. Breakfast near a sunny window, a walk, or outdoor play can help reset the body’s sleep-wake rhythm. Morning sunlight exposure is key!
Create a Calming Bedtime Routine
At night, switch to quieter activities about an hour before bed. Try to avoid highly stimulating activities (like screens!) close to bedtime. Aim to keep electronics like phones and tablets outside of bedrooms overnight. Follow a simple, predictable routine each night: bath or shower, pajamas, brush teeth, read a book, then bed. Repeating the same steps each night can help your child wind down and get ready for sleep.
Week Two: Practice the School-Day Schedule
During the second week, aim to match the actual school-night bedtime and morning alarm. This is also a good time for a few “practice mornings.” Have your child get dressed, eat breakfast, and gather everything they need by the time you would normally leave for school. Make mornings easier by preparing the night before. Lay out clothes, pack backpacks, and decide what’s for breakfast.
How Much Sleep Do Children Need?
For nightly sleep goals, children generally need:
- Ages 3–5: 10–13 hours, including naps
- Ages 6–12: 9–12 hours
- Ages 13–17: 8–10 hours
When to Talk With Your Pediatrician
With these gradual changes, back-to-school season can be filled with more fun and fewer bedtime battles! As always, we’re just a quick call away if you have questions or concerns such as ongoing sleep problems, excessive daytime sleepiness, snoring or anything else!
Quick tip: Start two weeks before school begins.
Move bedtime and wake time earlier by about 15 minutes every two or three days. Keep mornings bright and active, then make the hour before bed calm and screen-free.
Frequently Asked Questions
When should we start adjusting our child’s sleep schedule?
Start about two weeks before school begins. This gives your child time to adjust gradually instead of making a sudden change the night before school starts.
How do we move bedtime earlier?
During the first week, move bedtime and wake time earlier by about 15 minutes every two or three days. By the second week, aim for the schedule your child will follow on school days
What can help my child fall asleep at the new bedtime?
Keep wake-up time fairly consistent, get some morning sunlight, and follow a predictable bedtime routine. Choose quieter activities during the hour before bed, and keep phones and tablets out of the bedroom overnight.
How much sleep does my child need?
Children ages 3–5 generally need 10–13 hours per day, including naps. Children ages 6–12 need 9–12 hours, and teens ages 13–17 need 8–10 hours. Visit the CDC for more information.
When should I contact our pediatrician about sleep?
Call if your child has ongoing sleep problems, excessive daytime sleepiness, or snoring, or if you have concerns about how they’re adjusting to the school routine.
