As the school year begins, experts emphasize the importance of reestablishing consistent sleep routines to support student focus and well-being. After summer breaks characterized by irregular schedules, late nights, and varied activities, medical professionals recommend gradually adjusting bedtime habits before classes resume.
Pediatrician Gabrina Dixon of Children’s National Hospital highlights the role of adequate sleep in helping children learn and function effectively throughout the day. The amount of recommended sleep varies by age group: preschoolers require up to 13 hours, tweens need between nine and 12 hours, and teenagers benefit from eight to 10 hours nightly.
Summer schedules often disrupt early bedtimes due to activities such as sleepovers, late-night movies, and travel. To counter this, sleep experts advise setting earlier bedtimes progressively one to two weeks before school starts or moving bedtime earlier by 15 to 30 minutes each night.
Limiting exposure to screens at least two hours before bedtime and avoiding heavy meals close to sleep time are also recommended. Instead, focusing on calming routines—such as showering and reading—can help reduce mental stimulation and prepare the brain for rest. Dr. Nitun Verma, spokesperson for the American Academy of Sleep Medicine, describes this process as gradually letting go of mental activity, akin to easing off the gas pedal while driving.
Parents often tailor these strategies to their child’s individual needs. Nikkya Hargrove, an author and bookstore owner from Connecticut, adjusts her twin daughters’ bedtimes by 30 minutes in the week leading up to school. She notes that allowing her children some flexibility, like reading past bedtime, helps them learn to advocate for themselves. Hargrove also views occasional mornings marked by grogginess as useful learning experiences, teaching her children the value of earlier bedtimes.
Exposure to natural light in the morning—such as sitting near a sunny window or spending time outdoors—can aid in resetting the internal clock and promoting alertness, Verma added.
Dixon further advises parents to explore whether anxiety or stress might be interfering with their child’s sleep. Concerns about the first day of school or social interactions can impact restfulness. Addressing these feelings beforehand through activities like school visits or meeting classmates during open houses may ease apprehension.
Although the transition back to school can be hectic, sleep specialists encourage parents to implement sleep routines as much as possible, reassuring families that adjustment over time is normal. “Take a deep breath, it’ll be OK,” Dixon said, urging caregivers to begin reestablishing schedules at their own pace.