Essential Back to School Sleep Tips for a Better School Year
Back to school sleep tips can make the transition from summer break to the classroom much easier for kids—and for parents! Summer break is winding down, which means it’s time to start thinking about getting children back on a healthy sleep schedule before the first day of school.
We know that kids’ sleep schedules often shift later during long breaks. Travel, visitors from out of town, summer activities and longer daylight hours can all contribute to later bedtimes and wake-up times.
Making sure your child is well rested and getting enough sleep is one of the most important things you can do as the new school year approaches. Sleep plays an important role in learning, concentration, immune health, growth and mood. Not getting enough quality sleep can contribute to irritability, behavior problems and difficulty paying attention.
How Much Sleep Does Your Child Need?
One of the most important back to school sleep tips is to make sure your child has enough time in their schedule to get the sleep their body needs.
The amount of sleep children need varies based on age and individual factors. General guidelines include:
- Preschoolers (ages 3–5): 10–13 hours of sleep per 24 hours
- School-age children (ages 6–12): 9–12 hours of sleep per 24 hours
- Teenagers (ages 13–18): 8–10 hours of sleep per 24 hours
Parents can learn more about healthy sleep habits and recommended sleep amounts from the American Academy of Pediatrics.
The AAP also explains that adequate sleep can help students stay focused, improve concentration and support academic performance.
Create a Calming Bedtime Routine
A relaxing nighttime routine helps signal that the busy part of the day is ending and it’s time to prepare for sleep.
Depending on your child’s age, a routine might include:
- Taking a warm bath or shower
- Brushing teeth
- Reading a book together
- Listening to calming music
- Quiet conversation
- Preparing clothes and school items for the next morning
Keep the lights in the house dimmer as bedtime approaches and avoid loud or highly stimulating activities in the evening. The bedroom itself should ideally be dark, quiet and comfortably cool.
The American Academy of Pediatrics also recommends predictable bedtime routines for children, such as its simple “Brush, Book, Bed” approach.
Turn Off Screens Before Bed
Phones, tablets, computers, video games and televisions can make it more difficult for kids to settle down at night.
Aim to turn screens off at least one hour before bedtime and, when possible, keep devices out of children’s bedrooms overnight.
Charging phones and tablets in a common area of the house can remove the temptation to check messages, watch videos or scroll after bedtime.
The American Academy of Pediatrics recommends keeping screens out of children’s bedrooms, especially at night, and shutting them off at least one hour before bedtime.
Healthy Daytime Habits Can Support Better Sleep
Good sleep habits don’t begin at bedtime. What your child does during the day can also influence how easily they fall asleep at night.
Encourage your child or teen to:
- Get exposure to natural light in the morning.
- Participate in physical activity or exercise each day.
- Avoid caffeine during the afternoon and evening.
- Maintain consistent meal and activity routines.
- Limit late naps that can interfere with bedtime.
For adolescents and teens who still nap, try to keep naps brief—around 30 minutes—and avoid naps too close to bedtime.
When Should You Talk to Your Pediatrician About Sleep?
Challenges around bedtime and sleep hygiene are some of the most common topics parents bring up during pediatric visits.
Sometimes, even a consistent routine isn’t enough. If you are unable to get your child onto a healthy sleep schedule, or your child continues to be excessively tired during the day despite having enough opportunity to sleep, talk with your pediatrician.
You should also mention concerns such as persistent difficulty falling asleep, frequent nighttime waking, loud or heavy breathing during sleep, snoring or significant daytime sleepiness. The American Academy of Pediatrics encourages families to discuss ongoing sleep concerns with their child’s pediatrician.
At Cedar Park Pediatric & Family Medicine, we’re here to help your family establish healthy habits for a successful school year. If you have concerns about your child’s sleep, behavior, attention or overall health, schedule a visit with your pediatrician.
A little preparation before school begins can go a long way. Start making gradual changes now, stay consistent and remember that healthy sleep is an important part of helping kids feel ready to learn, grow and thrive.