As summer winds down and the school year looms, many parents face the same struggle: getting kids out of “vacation mode” and back on a healthy sleep schedule. After weeks of late nights and sleeping in, it’s no surprise that the first few school mornings often feel like a battle.
But sleep isn’t just about avoiding morning grumpiness. It’s essential to your child’s memory, focus, mood, and overall health—especially during the academic year. So, what does the science say about sleep, and how can families ease the transition?
Let’s take a look.
Why Sleep Schedules Matter
According to the American Academy of Sleep Medicine, school-aged children (6–12 years) need 9–12 hours of sleep each night, while teenagers (13–18 years) need 8–10 hours. Yet studies show that nearly 75% of high school students don’t get enough sleep on school nights.
When kids are sleep-deprived, it doesn’t just affect their mood—it impacts:
- Cognitive performance (focus, memory, decision-making)
- Emotional regulation (more irritability and anxiety)
- Physical health (weaker immunity, weight gain, and more)
- Academic outcomes (lower grades and test scores)
Why Summer Break Throws It All Off
During summer, natural routines often get replaced by looser bedtimes, screen-heavy evenings, and longer sleep-ins. That leads to a shifted internal clock—what sleep experts call a delayed sleep phase—making it genuinely harder for kids to fall asleep and wake up earlier.
The trick is to reset their circadian rhythm before the first school bell rings.
How to Reset the Sleep Routine (Without Drama)
Here’s a science-backed, gradual approach to get your child’s sleep schedule back on track—ideally starting 2–3 weeks before school begins:
1. Shift Bedtime and Wake-Up Time by 15–30 Minutes Daily
If your child is currently going to bed at 11:00 PM and needs to wake by 7:00 AM, don’t make the jump all at once. Start by shifting bedtime 15–30 minutes earlier every few days, and wake them slightly earlier, too. Small changes are easier on the body and more sustainable.
2. Limit Evening Screen Time
Screens (phones, tablets, TVs) emit blue light that suppresses melatonin—the hormone that signals the brain it’s time to sleep. Shrub Oak International School says to aim to power down devices at least 60–90 minutes before bed. Instead, opt for reading, journaling, or a relaxing routine like a warm shower.
3. Create a Sleep-Friendly Environment
Cool, dark, and quiet rooms promote better rest. Use blackout curtains if needed, and consider white noise machines to reduce disturbances. Keep bedrooms tech-free and designate the bed for sleep only (not for homework, TikTok, or gaming).
4. Set a Consistent Wake-Up Time—Even on Weekends
It’s tempting to let kids sleep in on weekends, but irregular sleep patterns can undo progress. Try to keep wake-up times within an hour of the weekday schedule to reinforce the body’s internal clock.
5. Get Morning Light Exposure
Natural sunlight in the morning helps reset circadian rhythms. Encourage outdoor time shortly after waking—whether it’s walking the dog, eating breakfast on the porch, or playing outside for 10–15 minutes.
A Word About Teens and Their Natural Clocks
Teenagers are wired to fall asleep and wake up later due to a natural shift in their circadian rhythm during adolescence. It’s not laziness—it’s biology. But early school start times don’t align with that internal clock, which makes sleep deprivation even more common in teens.
That’s why gradual sleep training is even more important for middle and high school students. Supporting them with consistency, realistic expectations, and empathy goes a long way.
Wrapping it Up
Resetting sleep schedules doesn’t have to be a battle. With a bit of planning and science-backed strategies, families can ease the transition and set the tone for a more focused, energized school year.
Start now—and your future self (and your child’s teacher) will thank you.
