Back to School Sleep Reset

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 all the 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.

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.

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!

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.

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.

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

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!