Back to School: How to Settle Your Little Ones Back into a Better Night’s Sleep
•Posted on August 12 2025
The end of summer often brings mixed feelings: the excitement of a new school year mixed with the looming challenges of adjusting back into a routine. For parents, one of the biggest challenges is helping little ones re-establish their sleep routines after the carefree, laid-back days of summer. While summer might mean late nights and irregular schedules, back-to-school time requires a much more structured approach — and that can throw off the sleep habits your child has worked so hard to build.
If your child is struggling to get back into a healthy sleep routine as school starts, don’t worry. It’s normal, and there are plenty of things you can do to help them get back on track.
1. Gradually Adjust Bedtime
One of the easiest ways to help your child get back into their school-year sleep routine is to adjust their bedtime gradually before school actually starts. If they’ve been staying up later throughout the summer, try moving their bedtime earlier by 15-30 minutes each night leading up to the first day of school. By gradually shifting their sleep time, they won’t feel like they’re going from zero to 100 when it’s time to hit the books.
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Start a Week Before School: Aim to begin this gradual adjustment about a week before school begins to give your child’s body enough time to adapt to a new sleep schedule.
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Create a Calm Pre-Sleep Routine: Help your child wind down with a calming bedtime routine. This could include a warm bath, reading a book, or listening to soft music. Consistent activities signal to their body that it’s time for rest.
2. Create a Consistent Sleep Schedule
Consistency is key when it comes to sleep. Once school starts, it’s important to stick to a set sleep schedule, with the same bedtime and wake-up time every day, including weekends. This consistency will help regulate your child’s internal clock and make waking up for school less of a struggle.
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Set a Bedtime and Wake-Up Time: Even on weekends, try not to let your child sleep in too late or go to bed too late. Aim for a consistent 10-12 hours of sleep for younger children.
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Morning Routine: Starting the day with a structured morning routine can also help reinforce their body’s natural rhythm. A predictable start to the day makes it easier to follow through with a consistent bedtime in the evening.
3. Make Their Sleep Environment Comfortable and Relaxing
Your child’s sleep environment plays a huge role in their ability to fall asleep quickly and stay asleep. After a summer of freedom, their bedroom may need a little tweaking to make it a peaceful, sleep-friendly space again. Here are a few simple changes that can help:
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Comfortable Bedding: Fresh, cosy sheets, a soft pillow, and the right blankets can create the perfect sleep environment. For cooler nights, a lightweight sleep sack or comfy pyjamas can help your little one feel secure and relaxed.
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Limit Screen Time Before Bed: Screens emit blue light that can interfere with the body’s production of melatonin, the hormone responsible for sleep. Aim to turn off screens (TVs, phones, tablets) at least 30 minutes before bed. Instead, focus on calming activities like reading or storytelling.
4. Avoid Stimulants Before Bedtime
As school starts, your child may become more anxious or excited about the upcoming day, and that can lead to restlessness. Make sure they avoid stimulating activities or foods that can interfere with falling asleep. Here are a few things to be mindful of:
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No Caffeine or Sugar Close to Bedtime: Avoid sugary treats in the late afternoon or evening, as these can disrupt their ability to fall asleep.
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Relaxing Activities Only: Encourage calming activities such as quiet reading or talking about their day, and steer clear of energetic play or anything too stimulating right before bed.
5. Encourage Physical Activity During the Day
A good way to help your child sleep better at night is by ensuring they get plenty of physical activity during the day. Regular exercise can help tire out their little bodies and make it easier for them to fall asleep quickly.
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Outdoor Play: Encourage outdoor activities like riding bikes, running, playing tag, or simply going for walks together. Physical activities in the fresh air can do wonders for your child’s sleep quality.
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Limit Late-Night Excitement: While physical play is great during the day, avoid any physically intense activities close to bedtime, as they can make it harder for your child to wind down.
6. Be Patient and Stay Calm
Getting back into a school-year sleep routine might take some time, so be patient with your little one and with yourself. It’s normal for children to take a little longer to adjust to the new schedule, especially after the freedom of summer. If your child struggles to fall asleep, offer gentle reassurance but avoid engaging in long conversations or adding extra excitement, which can delay the process.
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Avoid Stressing About Sleep: If your child isn’t falling asleep immediately, don’t stress. Encourage relaxation, but keep it calm and quiet to avoid adding any pressure.
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Be Consistent with Your Approach: If your child wakes up in the middle of the night, gently guide them back to bed. Consistent responses help reinforce the idea of bedtime and make it easier for your child to get back into their sleep routine.
7. Keep Communication Open
As your child starts back at school, they may experience different emotions — excitement, anxiety, or nervousness. These feelings can sometimes affect their sleep. It’s important to keep the lines of communication open and talk with your child about how they’re feeling. Reassure them about the school day ahead, and let them know it’s okay to feel a little nervous.
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Comfort Items: Some children find comfort in a favourite stuffed animal or blanket. Having something familiar can help them feel more secure at bedtime.
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Talk About the Day: Spend a few minutes before bed talking about the school day, how they felt, and what they’re excited about. Sometimes a little reassurance is all they need to feel calm enough to drift off to sleep.
Conclusion: Back-to-School Sleep Doesn’t Have to Be Hard
Re-establishing a sleep routine after summer can be challenging, but with a little patience and consistency, your child can be back to getting the restful sleep they need to thrive during the school year. By gradually adjusting their bedtime, creating a relaxing sleep environment, and ensuring they’re physically active during the day, you’ll set them up for a successful school year — and better sleep!
Remember, every child is different, and adjusting to a new routine takes time. Stay consistent and patient, and your little one will soon settle into a routine that works for both of you.
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