Helping kids reset for back to school

A sleep guide for parents

by Dr. David Gerhard
Emplify Health by 
Gundersen pediatrician
 
Summer is a season of late nights, lazy mornings and relaxed routines - and for most kids, that means sleep and wake-up times have drifted significantly later than they will be when the school bell rings. While that flexibility is one of summer’s joys, the transition back to an early schedule can be tough on children and parents alike.  
 
Start early - and go slow 
The biggest mistake families make is waiting until the night before school starts to enforce an earlier bedtime. A sudden shift of two or more hours is jarring for the body and rarely sticks. Establishing new routines takes time.
Begin gradually adjusting your child’s sleep and wake times at least two or three weeks before the first day of school. Shift bedtime and wake-up time earlier by about 15-20 minutes every few days until they align with the school-year schedule. Small, consistent shifts give the body’s internal clock time to catch up naturally.  
 
Consistency is the goal 
Once you’ve landed on a target bedtime and wake time, stick to them - yes, even on weekends. It can be tempting to let kids sleep in on Saturday and Sunday, but doing so essentially gives them a mini case of jet lag at the start of every week. A predictable sleep schedule helps regulate the body’s circadian rhythm, making it easier for children to fall asleep at night and wake up feeling rested in the morning.  
 
Build a wind-down routine 
Children thrive on predictability, and a consistent bedtime routine is one of the most effective tools parents have. In the 30 to 60 minutes before bed, encourage calming activities such as reading, light stretching, listening to soft music or practicing simple breathing exercises. These cues signal to the brain and body that sleep is coming, helping children fall asleep more quickly and sleep more deeply.  
 
Put screens away 
One of the most common sleep disruptors for kids today is screen time too close to bedtime. The blue light emitted by phones, tablets and computers suppresses melatonin - the hormone that tells the body it’s time to sleep. Aim to turn off screens at least one hour before bedtime, and consider keeping devices out of bedrooms overnight. This is especially important during the transition period when you are trying to shift sleep time earlier. Consider implementing this rule for the whole family to set positive examples for everyone.  
 
A note on teens 
Teenagers face a unique challenge: their bodies are biologically wired to fall asleep and wake up later than younger children. This isn’t laziness - it’s a real physiological shift that happens during adolescence. That said, school start times don’t accommodate teen biology, so parents of middle and high schoolers may need to be especially intentional about structure and consistency as the school year approaches. Limiting screen time, keeping wake times consistent and setting clear household expectations can all help teens reset their rhythms before classes begin. 
 
The bigger picture 
Sleep is foundational to how children learn, regulate their emotions and stay healthy throughout the school year. Alongside sleep, consider reintroducing consistent mealtimes and setting expectations around homework, chores and after-school activities in the weeks before school begins. A well-rested child is better prepared to focus, handle stress and make the most of the school day.

A little preparation now can make the first weeks of school smoother for the whole family. Don’t hesitate to reach out to your child’s pediatrician early for additional support if needed.