Summer has a way of pushing bedtime later.
Dinner stretches into the evening. Kids stay up for movies, sleepovers or one more game. And even parents find themselves staying up a little later too.
Then the first day of school gets closer, and suddenly everyone needs to fall asleep and wake up much earlier.
“Sleep schedules often shift during the summer, and that’s completely normal,” says Mehak Gandhi, MD, with Hartford HealthCare Medical Group. “But your body can’t always adjust to a new schedule overnight.”
So how can you reset your family’s back-to-school sleep schedule without making bedtime a nightly struggle?
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1. Start before the night before school
Putting your child to bed two hours earlier doesn’t mean they’ll immediately fall asleep two hours earlier.
The body follows an internal clock that helps control when you feel awake and when you begin feeling tired. After weeks of later nights, that clock may still be running on summer time.
“Your child’s brain may not be ready for sleep at an earlier hour just because you changed bedtime,” Dr. Gandhi says. “Moving the schedule gradually gives the body time to catch up.”
A gradual shift can make the back-to-school sleep schedule feel less abrupt for everyone.
Try: Moving bedtime and wake-up time earlier by 15 to 30 minutes every few days about one or two weeks before school.
> Related: Your Back-to-School Health Checklist: Physicals, Vaccines and More
2. Don’t focus only on bedtime
An earlier bedtime can be difficult if your child is still sleeping late into the morning.
The longer we’re awake, the more the body builds up its need for sleep. Sleeping late reduces that pressure, which can leave a child wide awake when bedtime arrives.
“Wake-up time is one of the most important parts of resetting a sleep schedule,” says Dr. Gandhi. “Getting up earlier helps the body become ready for sleep earlier that evening.”
Try: Waking your child closer to their school-day time, even if bedtime hasn’t fully shifted yet.
> Related: The 4-Step Morning Routine That Can Change Your Whole Day
3. Let morning light do some of the work
Opening the curtains may not seem like a sleep strategy.
But morning light tells the brain it’s time to become alert. It also helps the body determine when it should begin feeling sleepy later that night.
“Light helps set the timing of your sleep-wake cycle,” Dr. Gandhi says. “Getting outside or spending time near a bright window in the morning can help move that cycle earlier.”
Try: Opening the curtains as soon as your child wakes up, or spending a few minutes outside after breakfast.
> Related: The Morning Stretch Routine Doctors Swear By
4. Give the brain a bedtime warning
Children often have a hard time going directly from an exciting activity to sleep.
A familiar routine creates a transition between the two. It might include a bath, pajamas and reading together. Older children may prefer music or quiet reading on their own.
“The routine itself becomes a signal that sleep is coming,” says Dr. Gandhi. “It doesn’t need to be complicated. It just needs to feel predictable.”
Try: Choosing two or three calming activities and repeating them in the same order each night.
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5. Put some distance between screens and sleep
Phones, tablets and video games can keep the brain alert after bedtime arrives.
Part of the problem is the light, but the content matters too. An exciting game, endless videos or an active group chat can make it difficult to slow down.
“Even when a child looks tired, a screen can keep their mind engaged,” Dr. Gandhi says. “Creating a quieter period before bed gives the brain a better chance to settle.”
Try: Picking a family screen cutoff before bedtime and charging devices outside the bedroom.
> Related: Why You Should Never Skip Breakfast – Even on Busy Mornings
6. Be careful with late naps
A nap can help a tired child get through the afternoon.
But a long nap late in the day can reduce the sleep pressure they need to fall asleep that night.
“When children sleep late in the afternoon, they may not feel tired enough at bedtime,” says Dr. Gandhi. “That can keep the summer schedule going even when you’re trying to change it.”
Try: Keeping naps earlier and shorter, especially for older children and teenagers.
> Related: How Much Time Should I Nap For?
7. Make sure bedtime allows enough sleep
Even the best routine won’t help if your child isn’t spending enough time asleep.
Children ages 6 to 12 generally need nine to 12 hours of sleep. Teenagers typically need eight to 10 hours.
“Teenagers may seem more independent, but they still need more sleep than most adults,” Dr. Gandhi says. “An early school morning can quickly create a sleep deficit when bedtime stays too late.”
Not getting enough sleep can show up as irritability, trouble concentrating or struggling to wake up. Some children may even seem more active when they’re overtired.
Try: Working backwards from wake-up time to find a bedtime that leaves enough room for sleep, including the time it usually takes your child to drift off.
> Related: You’re Sleeping Wrong: 5 Habits That Actually Help You Rest
Even with a head start, the first week may not go perfectly
Your child may still feel tired in the morning or have trouble settling down at night. School-related nerves can also make it harder to fall asleep.
“Your body responds to what happens consistently, not what happens on one night,” Dr. Gandhi says. “Sticking with the general schedule will help it become more natural.”
Ongoing snoring, pauses in breathing or persistent trouble falling asleep should be discussed with your child’s pediatrician.
A back-to-school sleep schedule doesn’t have to be perfect before the first day. But giving your family a little time to adjust can make those early mornings less painful and help everyone begin the school year feeling more rested.
