If your kids have been staying up late and sleeping in all summer, sleep experts say it’s time to reset their routine before the first day of school.
Waiting until the night before school starts to move bedtime earlier is one of the biggest mistakes parents can make, according to doctors.
Instead, experts recommend starting the transition 1 to 2 weeks before school begins to help children adjust gradually and make those early mornings easier.
While many parents focus on putting their children to bed earlier, sleep experts say it’s more effective to begin by establishing a consistent wake-up time.
Once children are waking up at the same time each morning, parents can gradually move bedtime earlier to ensure they’re getting the recommended amount of sleep.
Experts say school-age children should get 8 to 12 hours of sleep each night, depending on their age.
Sleep specialists say two of the biggest obstacles to a good night’s sleep are screens and overscheduled calendars.
“What do you think is keeping kids awake at night? Screen time. ‘I’m going to bed but I’m still scrolling’—that’s a problem,” one sleep expert said.
The expert also pointed to packed schedules filled with extracurricular activities, sports and homework that often push bedtimes later.
“They’re too busy. They go to bed too late, and they’re still doing homework,” the expert said.
Experts say younger children, especially those in elementary school, respond well to predictable routines before bed.
A simple bedtime routine may include:
Taking a bath
Putting on pajamas
Brushing teeth
Reading together
Lights out
Starting these habits a week or two before school begins can help children adjust more easily and reduce stress when classes resume.
Sleep isn’t just about avoiding groggy mornings.
According to the American Academy of Pediatrics, research has shown a direct connection between a child’s sleep and classroom performance. Getting enough rest can improve attention, learning, behavior and overall academic success.
By easing children back into a school-year sleep schedule now, parents can help set them up for a smoother transition and a stronger start to the new school year.
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