Back-to-School Sleep Reset | Psychology Today New Zealand

1. Start Shifting Sleep Early

One of the most effective ways to reset your child’s sleep schedule is by gradually moving bedtime earlier by 15 to 30 minutes every few nights in the weeks leading up to school starting. Attempting a sudden shift to the sleep schedule can backfire. Gradual changes are better for the body’s internal clock to adjust smoothly.

Pro-tip: Even if bedtime doesn’t go perfectly, waking your child up at the same time each morning helps anchor the schedule and make the next night’s attempt at an earlier bedtime successful.

2. Reinstate a Calming Bedtime Routine

During summer, it’s natural to lose some structure regarding bedtimes and rise times. A consistent and relaxing wind-down routine signals the body and brain that it’s time to sleep.

A simple 20-30 minute routine might include:

• Turn screens off (preferably an hour before bedtime)
• Turn off overhead lights and use lamps or dim lighting
• A warm bath or shower (temperature changes help reset the body’s internal clock!)
• Brushing teeth
• Reading a book or listening to soothing music

Pro tip: Routines reinforce the body’s internal clock or circadian rhythm. They can also provide predictability and comfort for kids who might be anxious about school starting.

3. Limit Evening Screen Time

The blue light—emitted from tablets, phones, and TVs—blocks melatonin, the body’s hormone that cues us to feel sleepy. Screen activities are mentally engaging, and along with blue light, trick our brains into feeling like it’s daytime.

Turn off screens at least one hour before bed. If your child needs an evening distraction, try light reading, audiobooks or podcasts, drawing, or playing with quiet toys.

Sometimes older kids have a harder time putting down their devices or might need to use their devices for homework. Using screen limits or blue light filters can be helpful. Consistency with tech time builds good habits.

4. Get Morning Light and Daytime Activity

Early morning sunlight exposure and daytime physical activity are strong drivers of the body’s natural clock. Morning light exposure helps cue the start of the day so that kids feel more alert in the daytime and sleepier at night. Physical activity at any time of day improves the sleep drive, but try avoiding strenuous exercise at least two to three hours before bed.

Plan for time outside first thing in the morning, whether it’s walking the dog, eating breakfast outside, or watering the plants. Shoot for getting at least 30-60 minutes of sunlight and movement during the day.

Pro tip: Kids who are active fall asleep faster and sleep more soundly.

5. Keep the Sleep Schedule Consistent, Even on Weekends

It can be tempting to relax the sleep schedule on non-school nights, but too much variation in the sleep schedule throws off the sleep cycle. Try to keep bedtimes and wake-up times within 1 hour of the weekday schedule.

Pro tip: Occasionally enjoying a late night or sleeping in is okay as long as it is not a regular habit.

Keep in Mind

CDC Sleep duration recommendations by age:

• Newborns (0-3 months) need 14-17 hours
• Infants (4-12 months) need 12-16 hours
• Toddlers (1-2 years) need 11-14 hours
• Preschoolers (3-5 years) need 10-13 hours
• School-aged children (6-12 years) need 9-12 hours
• Teenagers (13-18 years) need 8-10 hours
• Adults (18 years+) need 7 or more hours

Pro tip: Sometimes sleepy kids don’t seem “sleepy”. In children, sleepiness can cause a range of behaviors from the classic yawning and dozing to hyperactivity, trouble concentrating, irritability and fussiness, clinginess, and whining.

Special note: If your child continues to struggle with falling asleep, staying asleep, or waking up too early, talk to your pediatrician or a sleep specialist. Sometimes sleep challenges are linked to anxiety, ADHD, or even undiagnosed sleep disorders like sleep apnea (yes, kids can have it too!). Luckily, there is help available.

About the Author
Myrtle Jeroudi, MD, is a neurologist specializing in sleep medicine and the mother of four children. She is board-certified in neurology, clinical neurophysiology, and sleep medicine.