Back to School Sleep: How To Get Your Child’s Schedule Back On Track From a Pediatric Sleep Consultant
Written by Ashley Barie, Senior Sleep Consultant and Certified Infant & Toddler Sleep Expert
As summer winds down, so do the late nights, flexible mornings, and relaxed routines that have crept in over the past few months. While that easygoing pace is one of summer’s biggest perks, it can make the return to early school mornings feel like a real wake up call.
The good news is that you don’t have to wait until the first school morning to address sleep habits. A few intentional steps taken just days before school starts can make the adjustment far smoother for your child and for you!
A good night’s sleep is like fuel for your child’s brain and body. It helps them focus, manage big feelings, remember what they’ve learned, and just feel better overall. When kids are well-rested, they can handle the school day’s challenges with a lot more ease.
If they’ve been sleeping in or staying up late all summer, those early school mornings can hit hard. The sudden change can leave them feeling groggy, cranky, and unfocused. By gently shifting bedtime earlier in the days before school starts, you give their body clock a head start, making those first mornings a whole lot smoother.
About 3-5 days before the school year starts, start moving bedtime earlier by 15-20 minutes each night until you reach your ideal school year bedtime. Pair this with waking your child up earlier in the morning, even if it feels tough at first. This gradual shift helps reset their internal clock without the sudden jolt of a single night change.
Here’s an example:
Day 1: Bedtime 8:45PM → Wake up 7:45AM
Day 2: Bedtime 8:30PM → Wake up 7:30AM
Day 3: Bedtime 8:15PM → Wake up 7:15AM
Continue until you’ve reached your target bedtime and wake up time!
And here’s my secret weapon: morning light exposure. Once your child is up, open the blinds, eat breakfast near a sunny window, or step outside for a few minutes. Natural light in the morning tells their body, “It’s time to be awake!” and helps shift their circadian rhythm so falling asleep earlier at night becomes easier.
Another helpful tool is to create a solid wind-down routine. Kids feel safe and settled when they know what’s coming next, and a steady bedtime routine is their body’s cue that it’s time to slow down. Try turning off screens about 30-60 minutes before lights out to give their brains a chance to relax, then follow with something calming like a warm bath, a favorite story, or some quiet play. Doing the same steps in the same order each night creates a familiar rhythm that helps them drift into sleep more easily.
Getting back into a solid sleep routine doesn’t have to be a battle. By gently shifting bedtime earlier, adding a little morning sunshine, and keeping those comforting evening routines, you’re giving your child the best chance for an easier transition, brighter moods, and sharper focus right from the first day.
Well-rested kids learn better, behave better, and feel better. Think of those extra days of preparation as a small gift you give your child (and yourself) for a calmer, happier start to the school year.
Struggling to ease your little one into a back to school routine without tears or power struggles? I can help you create a gentle, step by step plan tailored to your child’s needs, making transitions smoother and mornings calmer for everyone!
Need a little extra support?
Schedule a complimentary 15 minute call with Ashley here !
Ashley Barie
Senior Sleep Consultant
Certified Infant & Toddler Sleep Expert