Back to School Bedtime Routine for Kids

Back-to-School Season is Upon Us! 

Can you believe that back-to-school season is just around the corner? It feels like summer flew by in the blink of an eye!

As a parent, you know that the transition from carefree summer days to structured school routines can come with its own set of challenges. With the school year fast approaching, it’s the perfect time to start re-establishing daily routines for the entire family.

This fall, let’s take advantage of this opportunity to create a seamless shift back into a structured schedule. To help you navigate this transition with ease, we’ve gathered some essential tips for setting up a successful back-to-school bedtime routine for kids. These strategies will ensure that your child (and you) are well-prepared for the months ahead, making the shift back to school a smoother and more manageable process. Read on to discover how you can set your family up for a successful and stress-free start to the new school year.

Why Healthy Sleeping Habits for Kids Matters 

For children and teens heading back to school, a full night’s rest is crucial for both academic success and overall well-being. During sleep, especially in the deep sleep stages, the body undergoes essential processes of rejuvenation and repair. Deep sleep is when the body’s systems restore energy, bolster the immune system, and repair tissues, making it particularly important during the school transition when exposure to infections is higher.

Additionally, for kids involved in sports or other physical activities, quality sleep supports the recovery and repair of muscles after intense exertion. It is also vital for cognitive functions; a good night’s sleep enhances memory consolidation and knowledge retention, helping students stay sharp and perform their best academically.

Ensuring children get sufficient, high-quality sleep will not only support their physical health but also improve their mental focus and readiness for the challenges of the new school year.

6 Tips for a Healthy Bedtime Routine for Kids

1. Create A Healthy Sleep Schedule Sooner Than Later

Start implementing bedtime routines for kids now to make the back-to-school transition smoother. Gradually adjusting your child’s bedtime over time is far more effective than making abrupt changes. After a summer of later bedtimes, abruptly shifting back to an earlier schedule can be jarring for both children and parents.

How long does it take to adjust a sleep schedule for school?

To ease this transition, begin two weeks before school starts by moving bedtime earlier by 15 minutes every three nights. This gradual adjustment helps your child acclimate to the new routine without the stress of sudden changes. By planning ahead and giving your child ample time to adapt, you set the stage for a more successful and less disruptive return to the school year.

2. The Importance of Consistency in Bedtime Routines

Consistency is the cornerstone of an effective bedtime routine, especially as your family gears up for the new school year. Whether your child is stepping into the world of preschool or navigating the complexities of high school, a predictable and structured bedtime routine is crucial for their overall well-being, helping them transition smoothly from the day’s activities to a restful night.

A consistent bedtime routine does more than just prepare children physically for sleep—it signals to their brains that it’s time to wind down. This mental preparation is vital for allowing the brain to shift into a restful state, making bedtime smoother and improving sleep quality. The more predictable the routine, the more secure and relaxed your child will feel.

Key Benefits of a Consistent Bedtime Routine for Kids Include:

• Mental Preparation: A consistent routine signals to your child’s brain that it’s time to wind down. This mental preparation is essential for helping the brain shift into a restful state, making bedtime smoother and improving sleep quality.
• Increased Security and Relaxation: The more predictable the routine, the more secure and relaxed your child will feel, which can enhance their overall sleep experience.
• Stress and Fatigue Reduction: Starting this routine well before school begins helps adjust your child’s body clock to earlier wake-up times, reducing stress and fatigue.
• Teenage Benefits: For teenagers, a consistent evening routine that includes calming activities—like reading, listening to soothing music, or practicing mindfulness—can be particularly effective in managing stress and enhancing sleep quality.

By establishing and maintaining a consistent bedtime routine, you set the stage for a successful and restful school year ahead.

3. Setting a Bedtime that Works 

If your family has fallen into the habit of staying up a little too late and sleeping in a bit too long, you’re not alone! This relaxed schedule is common during summer, but as the school year approaches, it’s important to gradually shift to an earlier bedtime and wake-up time.

To ease into the new schedule, try adjusting both bedtime and wake-up time by 30 minutes every three days.

• For example, if your child currently goes to bed at 9:00 p.m. and needs to be asleep by 7:30 p.m. for the school year, start by moving bedtime to 8:30 p.m. for three nights, then to 8:00 p.m., and finally to the ideal 7:30 p.m. The same gradual shift applies to morning wake-up times—waking them 30 minutes earlier every three days will help align their internal clock with the school schedule.

This gradual change is key to preventing sleep debt and allowing your child’s circadian rhythm to adjust naturally. As the days get shorter and the sun sets earlier, it will become easier for your child to wind down in the evening. For added comfort, consider using sleep aids like the Zipadee-Zip or Flying Squirrel to help your little one drift off peacefully as they transition into their new routine.

4. Using a Timer to Signal Bedtime Routines

Setting a timer or alarm can be a game-changer for managing bedtime routines. Not only does it help structure the evening, but it also shifts the responsibility away from parents, making it easier to guide children through their bedtime routine. When the timer goes off, it’s not you reminding them it’s time for bed—it’s the timer! This approach can reduce resistance and make the transition to bedtime smoother for everyone.

How to Make the Most of Using a Timer:

• Make it a Challenge: Encourage your child to complete their bedtime routine before the timer runs out. This "race the clock" game can make the evening routine more enjoyable and give your child a sense of accomplishment.
• Track Progress: Add a sticker to the calendar for each night they beat the timer. At the end of the week, a full row of stickers can earn them a small reward, reinforcing positive behavior.
• Use Timers Throughout the Day: Timers aren’t just useful for bedtime; they can be a great tool for managing transitions throughout the day. As the school year begins, use timers to help your child stay on track in the morning, ensuring you get out of the house on time.

By incorporating timers into your daily routine, you create a structured and fun way to keep your child on schedule.

5. Limiting Screen Time Before Bed to Support Melatonin Production

As the new school year approaches, it’s important to be mindful of screen time, especially in the evening. Computer, TV, and phone screens all emit blue light, which can trick our internal clocks into thinking it’s still daytime. This blue light suppresses melatonin production, making it harder to fall asleep and potentially disrupting your child’s sleep schedule.

3 Ways to Limit Screen Time Before Bed:

• Power Down Electronics at Dinnertime: Aim to turn off all screens by dinnertime and keep them off until the next morning. This gives your child’s brain time to wind down naturally without the interference of blue light.
• Set Up a Family Charging Station: To minimize temptation, establish a designated charging station away from bedrooms. This keeps devices out of sight and reduces the urge to check them late at night.
• Encourage Reading as a Bedtime Routine: Once screens are out of sight, introduce a half hour of reading before bed. Whether you’re reading to your kids or they’re reading on their own, the repetitive eye movement and low-level brain activity during reading acts as a natural sedative, helping to ease them into sleep.

Additionally, be aware that screen use tends to be higher during the summer due to more free time and higher temperatures keeping everyone indoors. As you shift towards earlier bedtimes for school, reducing evening screen time becomes even more crucial in supporting your child’s natural sleep cycle.

By implementing these simple strategies, you can help your child wind down effectively and promote better sleep as the school year begins.

6. Preserving Your Family's Sleep Environment

Creating a calm, cool, and dark environment in your family’s bedrooms is essential for promoting restful sleep, especially as the school year approaches. Here are some practical tips to ensure your sleep spaces are conducive to a good night’s rest.

Block Out the Sun

As the start of fall approaches, the sun tends to “stay up late” and “get up early,” making it challenging for children to realize it’s time for bed. To help them adjust:

• Use Blackout Blinds or Curtains: These can effectively block out the remaining daylight, creating a dark environment that signals to the brain it’s time for sleep.
• Get Creative: If blackout curtains aren’t available, consider using items like tin foil, cardboard, or black garbage bags to cover windows. This can be a fun family project and a temporary solution to block out the sun.

Keep Bedrooms Cool

The late sun not only prolongs daylight but also heats up bedrooms, making it harder to sleep. To maintain a cool environment:

• Set the Thermostat: Adjust the thermostat to between 60 and 70 degrees an hour before bedtime. This temperature range is ideal for sleep and will help your child feel comfortable as they drift off.
• Use Fans or Cooling Devices: If necessary, supplement with fans or cooling devices to ensure the bedroom stays within the optimal temperature range.

Clear Out the Clutter

A calm and organized sleep environment can significantly reduce anxiety and promote better sleep. Here’s how to get started:

• Organize Bedrooms: Take an afternoon or two to declutter and organize bedrooms. Remove any distractions like toys, games, or piles of laundry that might disrupt the sleep environment.
• Create a Relaxing Space: A clean, clutter-free room is more inviting and conducive to sleep. Break the decluttering process into manageable tasks and assign them to each family member. For example:
• Day 1: Joey can gather and start washing all the towels.
• Day 2: Charlotte can put away all the art supplies in their designated spots.
• Reward Completion: Consider offering a reward for completing these tasks, such as a family movie night. This not only motivates the kids to help out but also reinforces the importance of maintaining a clean sleep environment.

By following these steps, you’ll create a peaceful and inviting sleep space that helps everyone in the family wind down and prepare for a restful night’s sleep.

Conclusion

As we navigate this uncharted territory of returning to school—whether in a traditional classroom, at the kitchen table, or a blend of both—remember that this is new for all of us. We’ve been home for months, and the transition to a new routine can feel overwhelming. Give yourself credit for the effort you're putting in; you’re doing the very best you can, and your kids see that too.

Reestablishing a consistent routine will be a valuable tool in easing the transition back to school. While it might seem like a lot of work, it’s essential for ensuring your children are well-rested and ready to learn. Restful sleep supports their growth and development, making it worth the effort to get back into a routine.

And here’s a bonus: with the kids tucked in and asleep, you’ll have some well-deserved time to catch up on your favorite shows—like Bachelor in Paradise. After all, a well-rested parent is a happier, more relaxed parent. Keep pushing forward, and enjoy those quiet moments of downtime!

Brittney Stefanic is a whole-family certified sleep consultant and founder of Sleeper Teachers®. As a sleep enthusiast, she knows that great sleep is such an important part of each family’s wellbeing. When we are able to teach the skill of sleep to our little ones, partenthood improves, relationships are elevated and the entire family is better off. Brittney and her team love educating and support families around the world in finding sleep solutions through their customized sleep plans. You can follow the Sleeper Teachers® on Instagram, Pinterest, and Facebook @sleeperteachers for funny Reels, lots of blogs and frequent sleep Q&A sessions.