Sleep specialists recommend gradually adjusting children’s bedtimes at least one to two weeks before the new school year to ensure better mood, behaviour, and concentration, rather than forcing abrupt changes last-minute.
As the new school year gets closer, sleep experts say parents should begin easing children back into a regular bedtime rather than waiting until the night before classes start. Brian Chen, a sleep specialist at Cleveland Clinic, told WSLS that the change should be gradual so children are not forced into a sudden shift that can leave them tired and irritable.
The goal is to work backwards from the morning alarm. A child who needs about 9 hours of sleep and must be up by 7 a.m. should be aiming for lights out around 10 p.m., experts say. Children whose summer routines have drifted later can be brought back on schedule by moving bedtime and wake-up time earlier in small steps, rather than all at once.
Health groups including Children’s Health, the Sleep Foundation and the National Education Association recommend starting the reset at least 1 to 2 weeks before school begins. Their advice is broadly similar: shift sleep times by about 15 minutes every few days, keep bedtime and wake-up times consistent and build a calm routine that helps the body wind down.
That means cutting back on screens before bed, dimming lights, avoiding heavy meals and strenuous exercise late in the evening and making the bedroom cool, quiet and dark. Sleep is about more than classroom performance, according to Cleveland Clinic and other health groups; it also affects mood, behaviour, concentration, memory and immune health.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
