Back to School…?!?!?
As hard as it is to believe, the first day of school is just over three weeks away! With summer winding down, many parents face the challenge of helping their children shift from late summer nights and lazy mornings to the structure of the school year. Sleep plays a critical role in children’s academic success, emotional regulation, and physical health—but getting back on track after a relaxed summer schedule doesn’t happen overnight.
Here are practical, therapist-approved tips to make the back-to-school sleep transition smoother and less stressful for everyone:
🕰 1. Start the Shift Early — Gradually Adjust Bedtime
Rather than waiting until the night before the first day of school, begin adjusting your child’s sleep schedule 1–2 weeks in advance. Move bedtime 15–30 minutes earlier every 2–3 days, and do the same with wake-up times. This gradual change helps reset their internal clock without causing sleep resistance or fatigue.
Example: If your child has been going to bed at 10:30 PM and needs to wake by 6:30 AM for school, start by shifting bedtime to 10:00 PM, then 9:30 PM, and so on until you reach your target bedtime.
📵 2. Limit Evening Screen Time
Electronics—TVs, tablets, phones, and even e-readers—emit blue light that can suppress melatonin, the hormone that regulates sleep. To support healthy sleep, implement a “tech curfew” 1–2 hours before bedtime.
Encourage relaxing alternatives like:
Reading a paper book
Listening to soft music
Taking a warm bath
Doing quiet crafts or puzzles
🌤 3. Use Morning Light to Reset Their Internal Clock
Exposure to natural light in the morning helps regulate your child’s circadian rhythm and makes waking up earlier easier. Open the curtains, take breakfast outside, or go for a short walk to kick-start their day. Bonus: morning sunlight can help boost mood and energy levels.
🛌 4. Re-establish a Consistent Bedtime Routine
Kids thrive on routine. Reinforce bedtime structure with a predictable sequence of calming activities. A good routine might look like:
Bath or shower
Pajamas and tooth brushing
Storytime or quiet conversation
Lights out at a consistent time
This repetition helps signal to the brain that it’s time for rest.
☕ 5. Cut Back on Caffeine and Sugar in the Afternoon
Summertime often comes with sugary treats and relaxed rules. As school approaches, begin limiting caffeine (including chocolate and soda) and sugary snacks after 2 PM, which can interfere with sleep onset and quality.
🛏 6. Create a Sleep-Friendly Environment
Make sure your child’s bedroom supports quality sleep:
Room temperature between 65–70°F
Blackout curtains or a dark room
White noise or calming sounds (if helpful)
Comfortable bedding and pajamas
Minimal clutter and distractions
Even small changes like dimming lights 30 minutes before bed can cue the brain to wind down.
🧠 7. Talk About the Transition
Some kids may feel anxious about returning to school. Address their concerns by talking openly about the transition. Use positive language to frame the new routine and highlight what they’re looking forward to—seeing friends, learning new things, or using cool school supplies.
You can even use a visual schedule to outline the bedtime routine and countdown the days until school starts to help them mentally prepare.
🎯 Final Thoughts: Start Small, Stay Consistent
The key to a successful back-to-school sleep transition is consistency and patience. Every child is different—some may adjust in a few days, while others take a couple of weeks. Stick with your routine, offer reassurance, and celebrate small wins.
By gradually shifting sleep schedules and reinforcing healthy habits, you’ll set your child up for a smoother start to the school year—and better sleep all season long.
