During summer break, it’s normal for your child’s sleep schedule to be a little different. You may have relaxed bedtime during family trips or allowed kids to snooze for longer in the morning. But with the start of school approaching, it’s time to reestablish good sleep routines so that your child will be ready to make the most of a new school year.
“When kids don’t get enough sleep, they function at a slower cognitive level,” says UNC Health pediatrician Priyanka Rao, MD. “Kids need to be awake and alert to absorb new material, so sleep is really important for learning.”
Dr. Rao shares four tips to make the transition back to school easier.
1. Reestablish sleep routines a few weeks before school starts.
While your child may want to soak up every last moment of summer, you should begin the transition back to a regular sleep routine a few weeks before the first day of school.
“You need a couple of weeks to adjust to a sleep schedule, especially if the sleep routine has really shifted,” Dr. Rao says. Teens in particular may have spent the summer staying up later than usual. “Bring back a set time of going to bed, and start getting back into a regular daytime routine of waking up at the same time and having meals at a consistent time.”
Dr. Rao says kids can still enjoy the fun of summer by being active and playing outside during the day, which will increase their readiness to rest at night. A bedtime routine can also help the child’s body and brain know that it’s time to sleep.
“Kids feel secure and confident when they have a routine, and a routine that creates a calm and mindful state promotes healthy sleep,” Dr. Rao says. “Start the routine 30 minutes to an hour before bedtime. That means screens should be turned off at that point, because the light and noise are not good for shutting down the brain. Move from a play location to a wind-down space. I always encourage reading as part of a bedtime routine.”
2. Assess whether commitments allow your child to get adequate sleep.
The amount of sleep your child needs varies by age.
“For kindergarten through the end of elementary school, nine to 12 hours of sleep is the goal, and the closer you get to 12, the better,” Dr. Rao says. “For adolescents, eight to 10 hours of sleep is recommended, and again, it’s better to be closer to 10.”
When you consider what time a child has to wake up in order to get ready and arrive at school by the time the bell rings, your child’s bedtime might need to be earlier than you think. For that reason, Dr. Rao recommends using the start of the new school year as an opportunity to consider your child’s commitments and if their schedule will consistently affect their sleep.
“When kids have a lot of practices, activities and appointments in the afternoon and evening, that can affect the bedtime routine,” Dr. Rao says. “This can be a time to think about the child’s age and how much they have going on. What do they love doing, and what might not be necessary?”
That analysis should include weekend commitments.
“As much as possible, it’s important to stick to the same routine on weekends that you do on school nights,” Dr. Rao says. “A variation of an hour or two is okay, but any more than that and you’ll struggle to wake up on Monday.”
3. Make bedrooms sleep-friendly.
Ensuring your child’s bedroom is conducive to sleep will help them go to sleep faster and stay asleep.
“It can still be bright outside in the evenings when school starts, so find ways to keep the room dark,” Dr. Rao says. “It’s also hot outside, and most people tend to sleep better when it’s a little bit cooler, so use a light comforter and a fan if needed to keep a good temperature.”
Bedrooms need to be screen-free zones. In addition to cutting off use of phones, tablets and television about an hour before bedtime, keep devices out of the bedroom so that your child or teen isn’t tempted. That may mean purchasing an alarm clock or a noise machine if your child likes ambient noise as they fall asleep.
Like adults, children and teens need to associate their bedroom with rest.
“For teens, bedrooms can become a hangout zone, because it gives them some space,” Dr. Rao says. “Try to break that habit, so that even when they’re doing their own thing during the day, they’re not in their bed. That way, when they do lie down on the bed, their body and brain send the signal that it’s time to sleep.”
As you check to make sure that your child’s bedroom is sleep-friendly, consider whether yours is as well. Dr. Rao says it’s important for parents to model good sleep behaviors and show that sleep is a priority for the entire family.
4. Talk to your child’s doctor about sleep issues.
If your child is moodier or more irritable than normal, or they start having problems at school, they may not be getting enough sleep.
If you’ve tried to implement a sleep schedule and it doesn’t seem to be working, talk to your child’s doctor.
“If you notice that your child is snoring or having difficulty breathing while sleeping, tell your child’s doctor,” Dr. Rao says. “You should also tell your child’s doctor if you notice that your child is getting up a lot during the night, stalling on bedtime or seems like they’re having a hard time falling asleep.”
Your child’s doctor will be able to tell you what’s appropriate developmentally and if behavior modifications or other treatment can help. Seeking this guidance as soon as you identify a problem will help your child feel their best for school.
If you have questions or concerns about your child’s health, talk to your pediatrician. Need a pediatrician? Find one near you.