As summer vacations wind down, many families face the challenge of resetting children’s sleep schedules for the new school year. Experts emphasize that adequate sleep is crucial for students’ focus, learning, and overall daily functioning.
“Good sleep isn’t just a recommendation,” said pediatrician Dr. Gabrina Dixon of Children’s National Hospital. “It directly supports how kids learn and function throughout the day.”
Sleep needs vary by age: preschoolers may require up to 13 hours per night, tweens need nine to 12 hours, and teenagers thrive with eight to 10 hours of rest.
Gradually Adjust Bedtimes
Summer routines often involve late nights for sleepovers, movies, and travel. Experts recommend shifting bedtimes earlier one to two weeks before school starts or gradually moving bedtime earlier by 15 to 30 minutes nightly.
Parents should avoid heavy meals and screen exposure in the two hours before sleep, instead encouraging calming activities like reading or showering. “You’re trying to take the cognitive load off your mind,” explained Dr. Nitun Verma, spokesperson for the American Academy of Sleep Medicine. “It’s like easing off the gas pedal while driving.”
Many families, like Nikkya Hargrove of Connecticut, move her twin daughters’ bedtimes up by 30 minutes before school. She allows small negotiations for extra reading time, helping her children learn to advocate for themselves. Hargrove notes that experiencing groggy mornings can teach kids the value of earlier sleep.
Exposure to morning daylight — whether by sitting near a window or going outdoors — can also help reset circadian rhythms, Verma added.
Address Sleep Anxiety
Quality of sleep matters as much as quantity. First-day jitters or anxiety about a new school environment can hinder falling asleep. Dixon recommends parents identify specific stressors, such as fear of making friends or navigating a new campus. Small pre-school visits or meeting classmates in advance can help ease these concerns.
While the weeks leading up to school can be hectic, experts encourage parents to do what they can and adjust expectations. “Take a deep breath, it’ll be OK,” Dixon said. “And just start that schedule.”
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