Experts recommend gradual bedtimes and calming strategies to help children transition smoothly into the new school year, reducing anxiety and promoting better sleep hygiene.
A smooth return to school often starts with sleep. As Eleftheros Typos reports, psychologist Vassiliki Boura argues that children do best when bedtime shifts are made gradually rather than all at once. The advice is to begin around two weeks before term starts, moving bedtime and wake-up time back in 15-minute steps until the school schedule feels natural.
That approach fits with guidance from Harvard Health and the American Psychological Association, both of which say children often struggle when the summer-to-school switch feels abrupt. They recommend steady routines, calm conversation and enough sleep, especially for children who are anxious about separation, homework or simply the return of structure after a looser holiday rhythm.
Boura also stresses that screens should be switched off at least an hour before bed, because blue light can interfere with melatonin production, the hormone that helps the body sleep. Harvard Health likewise points to sleep as a key part of easing back-to-school anxiety. A warm bath, a book or a quiet chat can help children settle, while parents are encouraged to keep evenings predictable and low-key.
The emotional preparation matters just as much. According to the article in Eleftheros Typos, children cope better when they are involved in planning, whether that means choosing school supplies or helping shape the weekly routine. The article advises parents to acknowledge worries rather than dismiss them, and to avoid using school as a threat or punishment, because that can make it feel frightening instead of familiar. The APA and Child Mind Institute both note that open communication and rehearsal of school routines can reduce stress and help children feel more in control.
Parents, too, can unintentionally amplify the pressure. Psychology Today has noted that children often pick up on adult anxiety, so a calm tone can make a real difference. The same applies to the way school is talked about at home: if it is presented as a burden, children may come to see it that way. Better to frame the new term as a fresh start, keep the home atmosphere reassuring and leave room for play, rest and the small comforts that make the transition easier.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
