Getting Kids Back on a Sleep Schedule for the School Year

The start of a new school year is a significant event for kids, and one of the essential aspects to consider is their sleep schedule. After a summer of vacations and late nights, it’s time to set those back-to-school alarms. A good night’s sleep helps students stay focused and attentive in class, and experts say it’s worth easing kids back into a routine with the start of a new school year.

Importance of Sleep for Kids

According to pediatrician Dr. Gabrina Dixon with Children’s National Hospital, “We don’t say ‘get good sleep’ just because. It really helps kids learn and it helps them function throughout the day.” The amount of sleep kids need changes as they age. Preschoolers should get up to 13 hours of sleep, tweens need between nine and 12 hours, and teenagers do best with eight to 10 hours of shut-eye.

Setting an Earlier Bedtime

Early bedtimes can slip through the cracks over the summer as kids stay up for sleepovers, movie marathons, and long plane flights. To get back on track, experts recommend setting earlier bedtimes a week or two before the first day of school or gradually going to bed 15 to 30 minutes earlier each night. Don’t eat a heavy meal before bed and avoid TV or screen time two hours before sleep. Instead, work in relaxing activities to slow down, like showering and reading a story.

Relaxing Activities Before Bed

Dr. Nitun Verma, a spokesperson for the American Academy of Sleep Medicine, suggests that relaxing activities before bed can help slow down the mind. “You’re trying to take the cognitive load off your mind,” Verma said. “It would be like if you’re driving, you’re slowly letting go of the gas pedal.” Parents can adjust their back-to-school plans based on what works best for their child. For example, Nikkya Hargrove moves her twin daughters’ bedtimes up by 30 minutes the week before school starts.

Morning Routine

In the morning, soaking in some daylight by sitting at a window or going outside can help train the brain to power up, Verma said. This can be a great way to start the day, especially for kids who struggle with morning wake-up calls.

Squashing Back-to-School Sleep Anxiety

Sleep quality matters just as much as duration. First-day jitters can make it hard to fall asleep, no matter how early the bedtime. Dixon says parents can talk to their kids to find out what is making them anxious. Is it the first day at a new school? Is it a fear of making new friends? Then they might try a test run of stressful activities before school starts to make those tasks feel less scary — for example, by visiting the school or meeting classmates at an open house.

Managing Anxiety

The weeks leading up to the new school year can be jam-packed, and it’s not always possible to prep a routine in advance. But kids will adjust eventually, so sleep experts say parents should do what they can. After all, their kids aren’t the only ones adjusting to a new routine. “I always say, ‘Take a deep breath, it’ll be OK,’” Dixon said. “And just start that schedule.”

By ADITHI RAMAKRISHNAN

NEW YORK (AP) — After a summer of vacations and late nights, it’s time to set those back-to-school alarms.

A good night’s sleep helps students stay focused and attentive in class. Experts say it’s worth easing kids back into a routine with the start of a new school year.

“We don’t say ‘ get good sleep ’ just because,” said pediatrician Dr. Gabrina Dixon with Children’s National Hospital. “It really helps kids learn and it helps them function throughout the day.”

The amount of sleep kids need changes as they age. Preschoolers should get up to 13 hours of sleep. Tweens need between nine and 12 hours. Teenagers do best with eight to 10 hours of shut-eye.

Conclusion

Getting kids back on a sleep schedule for the school year requires patience, consistency, and a willingness to adjust to their needs. By setting earlier bedtimes, establishing a relaxing bedtime routine, and managing back-to-school sleep anxiety, parents can help their kids start the new school year on the right foot.

FAQs

Q: How much sleep do kids need?
A: The amount of sleep kids need changes as they age. Preschoolers should get up to 13 hours of sleep, tweens need between nine and 12 hours, and teenagers do best with eight to 10 hours of shut-eye.
Q: How can I help my kid adjust to an earlier bedtime?
A: Experts recommend setting earlier bedtimes a week or two before the first day of school or gradually going to bed 15 to 30 minutes earlier each night.
Q: What can I do to help my kid manage back-to-school sleep anxiety?
A: Talk to your kid to find out what is making them anxious, and try a test run of stressful activities before school starts to make those tasks feel less scary.
Q: How long does it take for kids to adjust to a new sleep schedule?
A: Kids will adjust eventually, but it may take some time. Be patient, consistent, and willing to adjust to their needs.
Q: What are some relaxing activities that can help kids wind down before bed?
A: Reading a story, taking a warm bath, or practicing gentle stretches can help kids relax and prepare for sleep.