How to Get Kids Back on a School Sleep Schedule

As summer break comes to an end, one major challenge for parents is getting kids back into a consistent sleep schedule. Late nights, erratic routines, and laid-back mornings make for a fun summer, but they do not get children ready for early school wakeups. Resetting sleep habits early can help prevent cranky mornings, tired afternoons, or even poor focus in class. The good news is that with some structure and planning, the transition can be smooth and pain free. Dr. Deryk Harting of Chambers Medical Group, one of the highest rated car accident medical doctor care facilities in the Tampa Bay area, discusses how to get kids back on a school sleep schedule.

Here are 10 ways to reset your child’s sleep schedule before school starts:

1. Adjust Bedtime Gradually

Do not wait until the night before school begins. Start moving bedtime earlier by 15–30 minutes every two or three days for at least one week before their first day. Do the same with wake-up time. Gradual changes are less disruptive and help the body adjust more naturally.

2. Wake Up Earlier Each Morning

If an early bedtime is too difficult or they are still going to bed late, begin waking them up earlier in the morning like tip #1. This helps reset their internal clock and can help make them feel sleepy earlier in the evening.

3. Create a Consistent Morning Routine

Establish a morning routine that mimics school mornings. Get dressed, eat breakfast, and start the day at a fixed time during the last one or two weeks of summer. This tells the brain that it is time to be alert and active and can also support an earlier bedtime.

4. Limit Evening Screen Time

Screens on phones, tablets, and TVs emit blue light which interferes with melatonin, a hormone that is produced in response to darkness and makes us sleepy. Turn off all screens at least an hour before bedtime. Encourage reading, drawing, or other calm activities to help children wind down.

5. Create a Bedroom That Supports Sleep

A dark, cool, and quiet room supports deep, restful sleep. Use blackout curtains to block light, reduce noise as much as possible, and keep the room at a cooler yet comfortable temperature. Avoid toys or distractions in bed that can delay falling asleep.

6. Keep a Regular Meal Schedule

Meal timing affects the body’s circadian rhythm by signaling when to be alert or rest and digest. Serve dinner at a consistent time and avoid heavy or sugary snacks in the evening. If possible, discontinue all eating 1.5 to 2 hours before bedtime. This helps slow the body down and prepare for sleep.

7. Prioritize Natural Light in the Morning

Exposure to sunlight in the morning also helps regulate the body’s sleep-wake cycle or circadian rhythm. Open the blinds, eat breakfast by a window, or go for a short walk outside if possible. Natural light helps kids feel more alert and can shift their internal clock earlier.

8. Cut Out Naps (for Older Kids)

If your child is over five years old and still napping during the day, it may be harder for them to fall asleep at night. Consider cutting out naps or shortening them to 20 minutes earlier in the day to reinforce better sleep at night.

9. Establish a Calming Bedtime Routine

A familiar bedtime routine helps signal that it is time for sleep. This could include a warm bath, brushing teeth, reading a book, and some quiet conversation. Keep the routine short and consistent, around 20 to 30 minutes.

10. Stay Consistent on Weekends

Once the school year starts, try not to let weekends interrupt the progress. Sleeping in too much can reset their body clock all over again. Keep both wake-up and bedtime within an hour of their weekday schedule.

Resetting a child’s sleep schedule takes time and consistency. Starting one to two weeks before school with small daily adjustments will ease the transition and reduce stress for both parents and children. Better sleep leads to stronger focus, improved mood, and sets your child up for success.

— This article is written by Deryk Harting, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Florida.