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Summer often means later nights, sleeping in and a little more flexibility in the daily routine. When school starts again, getting back to earlier bedtimes and morning wake-ups can be an adjustment for the whole family. A consistent sleep routine can help make that transition easier and help kids feel ready for the school day.
Getting enough sleep is an important part of a child’s overall health and well-being. Sleep supports learning, memory, attention, mood and behavior. Just like preparing backpacks and school supplies, preparing for a healthy sleep schedule can help set kids up for a successful school year.
Know How Much Sleep Your Child Needs
Sleep “needs” change as children grow. According to recommendations used by the Centers for Disease Control and Prevention (CDC) and the American Academy of Sleep Medicine (AASM):
Children ages 3 to 5 should get 10 to 13 hours of sleep each day, including naps.
Children ages 6 to 12 should get 9 to 12 hours of sleep each night.
Teens ages 13 to 18 should get 8 to 10 hours of sleep each night.
Every child is different, but knowing the recommended range can help families determine whether bedtime allows enough sleep before the morning alarm goes off.
Get Back Into a Routine
If summer has shifted your child’s sleep schedule, don't wait until the night before school to change it. The American Academy of Pediatrics (AAP) recommends helping children adjust to earlier bedtimes one to two weeks before school begins.
Start moving bedtime and wake-up time earlier a little at a time until your child is back on a school-friendly schedule. Small changes can make the transition easier than trying to change everything at once.
Once school starts, try to keep bedtime and wake-up times consistent. A regular schedule helps your child's body know when it's time to wind down and when it's time to wake up.
Create a Bedtime Routine
Having the same bedtime routine each night can make it easier for kids to settle down and get ready for sleep. Keep it simple and choose a few things that work for your family.
- Take a bath or shower.
- Get pajamas on and brush teeth.
- Read a book together or spend a few minutes talking about the day.
- Keep the bedroom dark, quiet and comfortable.
- Save homework, video games and other activities for somewhere other than the bedroom.
You can also make mornings easier by getting a few things ready the night before. Pack backpacks, set out clothes and prepare lunches so there is less to worry about when everyone is trying to get out the door.
Give Screens a Bedtime, Too
Phones, tablets, televisions, video games and social media can make it harder for kids to settle down at night. The AAP recommends turning screens off at least one hour before bedtime.
Consider creating a family charging station outside the bedroom where phones and other devices can stay overnight. Keeping screens out of the bedroom can reduce distractions and help make the bedroom a place for sleep.
Build Healthy Habits During the Day
A good night's sleep doesn't begin only at bedtime. What kids do throughout the day can also support healthy sleep habits.
Encourage time outside and regular physical activity during the day. Natural daylight can help support the body's sleep and wake cycle, while quieter activities in the evening can help kids transition toward bedtime.
Caffeine can also interfere with sleep. The AAP recommends avoiding caffeine for children. Energy drinks are not recommended for children or adolescents.
Know When to Ask for Help
Sometimes sleep difficulties are more than a changing schedule. Talk with your child's pediatrician or health care provider if you notice ongoing sleep concerns, such as frequent loud snoring, pauses in breathing or gasping during sleep, persistent trouble falling or staying asleep or excessive daytime sleepiness.
Getting back into a school routine takes time. Small changes, a consistent schedule and healthy sleep habits can help make the transition easier and give kids the rest they need to learn, grow and take on the school day.