Stories

Quality sleep is essential for achieving daily goals, and your child's academic performance is no different. We understand that summer break can reverse the bedtime routine you've spent night after night cultivating throughout the school year. Students use their summer breaks to rest and recharge for the following school year but also devote time to adventuring and having fun. After all, summer is the season for memory-making activities that children will treasure into adulthood. That's why we believe adjusting to a sleep schedule should start before school is in session. A jump-start can help parents and children get back into the swing of things.

How Can Parents Help Children Transition Back to a School Sleep Schedule?

Parents can help children adjust to a school-year sleep schedule by gradually moving bedtime and wake-up times earlier, creating a consistent bedtime routine, limiting screen exposure before bed, and maintaining a comfortable sleep environment. Starting these adjustments several weeks before school begins may make the transition easier.

The Importance of a Schedule

"Up to 70% of school-aged children do not get sufficient sleep," says Virginia Skiba, M.D., a sleep specialist at Henry Ford Health. "Sleep is vital to our physical and mental health and well-being, and prioritizing sleep is key to success in school."

Children rely on their parents to set healthy, practical habits – and sleep should be no exception. As a parent, you have the power to influence your child's sleep patterns. Both children and adults benefit from consistent sleep schedules because they help the body know when it's time to wake up and wind down, helping reduce feelings of fatigue and daytime drowsiness. But you might be wondering, how much sleep does my child need? The National Sleep Foundation recommends the following guidelines:

• Preschoolers (ages 3-5) need 10-13 hours of sleep
• School-age children (ages 6-12) need 9-11 hours of sleep
• Teenagers (ages 13-18) need 8-10 hours of sleep

Not surprisingly, the Centers for Disease Control (CDC) found that most of America's youth aren't getting enough sleep on school nights, with nearly 60% of middle schoolers and 70% of high schoolers reporting insufficient slumber. This lack of sleep has been associated with challenges in attention, memory, and decision‑making. In the weeks leading up to that anticipated first day of school, encourage your child to go to bed and wake up 15 minutes earlier than they usually would during summer months until they have returned to their regular sleeping routine. It may seem like extra work now, but it will pay off in the long run.

Find a Bedtime Routine

No one likes the nightly bedtime battle, so try implementing a few easy steps to turn the evenings into a relaxing, bonding time rather than a stress-inducing pajama war. As a parent, you play a crucial role in establishing a consistent sleep routine. In addition to taking a nightly bath or shower, brushing your teeth, and putting on clean PJs, consider swapping electronic devices for snuggling up to read a favorite bedtime story together or singing lullabies for younger children. Encourage older children and teens to read a chapter or two of their favorite novel, journal their thoughts, or listen to mellow music before bed.

Practice Good Sleep Hygiene

When we say sleep hygiene, we don't mean cleanliness—well, we do—but sleep hygiene is more than just washing your face and sleeping on clean sheets. It refers to a set of healthy habits that can improve your child's sleep quality. In addition to practicing good personal hygiene, we recommend healthy habits during the day and at bedtime. Helping your child find the balance between getting plenty of exercise and not over-extending their schedule will help improve their sleep patterns.

Regular physical activity is associated with a variety of health benefits and may support healthy sleep habits in children and adolescents. However, be sure not to over-schedule them so they have plenty of free time to study, decompress, and recharge. For your adolescents and teens, limit their napping and avoid caffeine intake. Late-day naps and caffeine consumption may interfere with nighttime sleep for some children and teenagers. Finally, they should limit their blue light exposure from cell phones, tablets, televisions, and other electronic devices. According to the Sleep Foundation, exposure to blue light before bedtime can suppress melatonin and disrupt sleep quality in children.

Create a Comfortable Sleep Environment 

Just as for adults, a comfortable sleeping environment can be game-changing for a good night's rest. Things like room-darkening blinds can help your child sleep if it is still light out when they go to bed. Some people find that white noise or consistent background sounds help mask environmental noise, creating a more relaxing sleep environment. Keeping the room temperature cool has also been proven to help promote sleep.

Choosing a comfortable mattress, sheet set, and pillows can help your child get the most out of their night's sleep. An uncomfortable pillow or mattress may contribute to restlessness or reduced sleep comfort. It is also helpful to consider what you put on top of your mattress. Selecting sheets or a cover that is comfortable can help decrease the number of times your children wake up during the night from potentially being too hot or too cold.

Be consistent; not having consistent bedtimes and wake-up times can undo any sleep routine progress you already made. Adjusting to a new sleep schedule can be challenging for some children – don't forget to be patient and give your family time to adjust. A healthy lifestyle can help your children achieve better sleep and take on the school year with success!

Frequently Asked Questions

How early should I start adjusting my child's sleep schedule before school starts?

Many sleep experts recommend gradually shifting bedtime and wake-up time 1–2 weeks before school begins. Small adjustments of 15–30 minutes every few days can help make the transition easier.

What is a good bedtime routine for kids?

A bedtime routine may include bathing, brushing teeth, reading, journaling, listening to calming music, and maintaining a consistent bedtime each night.

Why is sleep important during the school year?

Sleep supports attention, learning, memory, mood, and overall well-being, all of which can play a role in a child's school experience.

Sources

Dr. Virginia Skiba and Henry Ford Health. 6 Ways to Start That Back-to-School Sleep Schedule Now. August 6, 2024.

Centers for Disease Control and Prevention. Sleep and Health. July 2, 2024.

Sleep Foundation. Back-to-School Sleep Tips. May 28, 2026.

National Sleep Foundation. How to Make a Sleep-Friendly Bedroom. November 10, 2020.