Get Your Child’s Sleep Schedule Back on Track for School

It's always a sad realization when summer draws to a close. In addition to fewer trips to the park or pool with your family, this time of year also brings the many back-to-school preparations. And, we're not just talking about shopping! You may need a complete overhaul to get your child's sleep schedule back on track before the start of the school year.

If your child has been enjoying later nights and, hopefully, sleeping in a little in the mornings, chances are that their sleep schedule isn't quite first-day-of-school-worthy. Taking a little time to adjust makes the seasonal transition easier for your child and ensures that they're not missing out on the sleep that they need for all the learning, socializing and growing that school brings. No one wants to start back at school feeling sleep deprived.

But, how do you get a better sleep schedule in place? How long does adjusting a sleep routine take? We asked Children's Sleep Consultant Rebecca Michi for her advice – keep reading for some practical tips!

"There’s no catch-all answer here," according to Michi. "It depends on how much of an adjustment you need to make. The bigger the adjustment, the longer it will take for your child to adjust. Has your child been sleeping in until noon? Or 8 AM? There’s a big range there."

Every child’s sleep needs and patterns are unique, so it’s important to think about the adjustment in terms of your child’s personality, habits and even temperament. Some kids thrive on routine and adapt quickly once a new schedule is introduced, while others may resist change and need more patience and reassurance along the way. Keeping your child’s natural rhythms in mind can make the process feel less like a battle and more like a gradual reset that respects their needs.

Michi reassures parents: "Remember, you know your child better than anyone, and you have a good idea of the pace you can work at."

The objective? "To to have your child wake up earlier in the morning and fall asleep earlier at night," according to Michi. "In order for your child to have an easier time falling asleep earlier in the evening, you need to create a bit of a sleep deficit. They need to be tired a little earlier. How can you make that happen? By waking them a little earlier in the morning."

While it might feel counterintuitive, mornings set the tone for the whole sleep cycle. By starting the day a bit sooner, you’re essentially nudging the body clock forward, which in turn helps bedtime feel natural rather than forced. Think of it less as taking sleep away and more as shifting the window in which your child gets the rest they need.

"I know the idea of waking your child in the morning does not sound fun, but it's the easiest way to work towards an earlier bedtime," Michi says. "You don't have to wake your child drastically early. Even 10 or 15 minutes can be a great start. But remember, you'll want to reset their sleep schedule gradually. The more of an adjustment you need to make, the longer the adjustment will take."

If this approach still sounds fuzzy to you, a clear roadmap may help. Take a look at how a gradual sleep schedule transition could play out over a couple of different time periods.

These examples aren’t meant to be rigid prescriptions, but rather guides to show how a step-by-step adjustment might look in real life. You can shorten, stretch or pause the timeline depending on your child’s needs and how they respond to the changes. "What matters most is consistency and patience," according to Michi,  "gradually nudging bedtime and wake-up time until your child feels rested and ready when the school day begins."

If your child naps, you will want to adjust their nap at the same pace, getting earlier as the days go by. "Don't let your child make up for the missed sleep by adding it to their nap," Michi warns. "If they do, they won't want to fall asleep any earlier."

Instead of extending daytime rest, focus on keeping naps consistent but slightly earlier, just as you’re doing with bedtime and wake-up time. This helps reinforce the overall rhythm you’re trying to create. A nap that ends too late in the day can push bedtime back, so keeping it on track ensures that the evening adjustment feels smoother and more natural.

"Remember, naps or no naps, the transition will take a little time in regard to how quickly your child falls asleep at the beginning of the night," Michi says. "We are creatures of habit, and if your child falls asleep at around the same time each night, it may take a few nights to be able to fall asleep a little earlier. Don't worry; sleep will catch up. I’m sure you have an idea as to which timeline will work best for your child."

Michi's bonus tips? Check 'em out!

• "Getting into natural light in the morning and the early afternoon will help your child's sleep-wake cycle, and they should have an easier time falling asleep a little earlier in the evening."
• "Slowing down at the end of the day will also help them fall asleep a little faster. Try to keep things calm and relaxed from dinnertime until bedtime."
• "Closing the curtains and creating a dim environment in the bedroom will help your child's awake/sleep cycle adjust."
• "You may also want to consider foods that help promote kids’ sleep."

It can be tough to get up and start school if your child has been on a later schedule. And, some children do have more serious issues with sleep. However, with a little prep time, most parents can ensure their kids have the best start possible!