How to reset your child’s sleep schedule for back-to-school season
Summary
Experts say it is important to help children get good sleep as they return to school after summer. Setting earlier bedtimes gradually and creating relaxing routines can improve kids' sleep and help them focus during the day.Key Facts
- Children need different amounts of sleep depending on their age: preschoolers up to 13 hours, tweens 9 to 12 hours, and teenagers 8 to 10 hours.
- Bedtimes often get later in summer due to activities like sleepovers and travel.
- Experts recommend moving bedtimes earlier by 15 to 30 minutes each night or starting earlier bedtimes 1-2 weeks before school.
- Avoid heavy meals and screen time at least two hours before sleeping; choose relaxing activities instead.
- Morning exposure to daylight can help reset the brain’s internal clock.
- Parents should talk to their children about any back-to-school worries that may affect sleep.
- Visiting the school or meeting classmates before school starts can reduce anxiety.
- Kids will adjust over time, so parents are encouraged to start a sleep routine and be patient.
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