As the back-to-school season approaches, children across the country are savoring their final days of staying up late and sleeping in. But when that first school morning arrives, how many kids will be ready to hop out of bed feeling rested and alert?
While the excitement of a new school year can help some children wake up early with enthusiasm, others — especially those feeling anxious or unmotivated — may struggle to adjust. And when kids aren’t getting enough rest, the consequences go far beyond feeling groggy.
Sleep is essential “fuel” for a child’s developing brain and body. Inadequate sleep can significantly impact academic performance, behavior and mental health. Research from the National Sleep Foundation reveals that 15% of children under 18 have fallen asleep at school, while 60% report being tired during the day. Poor sleep has also been linked to mood issues, stimulant use and even accidental injuries.
Parents play a vital role in helping their children adopt healthy sleep habits. By understanding their child’s sleep needs, setting consistent routines and modeling good sleep hygiene, parents can help set the tone for a successful school year.
Tips for building a back-to-school sleep routine
To support families during the transition to the school year, Northside Hospital and the National Sleep Foundation offer the following expert-backed tips:
Start early: Begin adjusting sleep schedules at least one to two weeks before school starts. Gradually shift bedtime and wake-up time by 15 to 30 minutes earlier each day to ease the transition.
Set a consistent sleep schedule: Establish regular bedtimes and wake-up times — even on weekends. While an extra hour or two of sleep is OK on weekends, staying close to the school schedule helps maintain a healthy sleep rhythm.
Know the recommended sleep durations:
- Elementary school students: 10 to 12 hours per night
- Middle schoolers (pre-teens): 9 to 11 hours per night
- Teens: 8.5 to 9.5 hours per night
Stick to a firm bedtime: Children often try to extend bedtime with requests for more stories, snacks or snuggles. Set clear expectations and enforce a consistent bedtime to help them wind down.
Create a calming bedtime routine: A soothing routine that lasts 15 to 30 minutes can signal to the brain that it’s time to sleep. For young children, try the 3 B’s — brush, book and bed — to keep things simple and predictable.
Set a routine for the anxious child to express feelings: Some children may feel nervous about returning to school. Create a special time during the day for your child to talk about worries or fears. Practicing deep breathing or grounding exercises together can also help ease anxiety at bedtime.
Talk to your pediatrician about sleep: A routine pediatric visit is a great time to discuss your child’s sleep habits. Your pediatrician can provide tailored tips to support healthy sleep as your child grows.
Power down before bed: Avoid stimulating activities like TV, video games, exercise and social media right before bed. Also steer clear of caffeine in drinks, snacks and chocolate.
Keep schedules balanced: Avoid overscheduling extracurriculars and social commitments. Kids need downtime — and plenty of sleep — to manage stress and maintain their health.
Be a positive sleep role model: Children learn by example. Adults who prioritize sleep and maintain consistent routines at home encourage their children to do the same.
Let the light in: Encourage exposure to natural sunlight in the morning, which helps reset the internal body clock and supports healthy sleep-wake cycles.
With a little planning and structure, families can help children make a smooth, healthy transition into the school year — rested and ready to learn.
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