Experts recommend gradual adjustments to sleep schedules and routines to help children transition smoothly back to school, reducing mood and concentration issues.
Parents trying to smooth the return to school may want to start with sleep, routine and rehearsal, according to Dr. Dylan Wyatt, an emergency medicine physician at Aspirus St. Luke’s. He told WDIO that easing children back into term-time habits can help reduce the mood changes, concentration problems and sleep disruption that often come with a sudden schedule shift.
Wyatt recommends moving bedtimes and wake-up times earlier in small steps, by about 10 to 15 minutes a day. That approach matches guidance from Dartmouth Health, Duke Health and the Sleep Foundation, which all advise gradual changes rather than a sudden overhaul. Their advice also stresses limiting evening screen use, keeping a steady bedtime routine and avoiding late-night stimulation, including heavy meals and caffeine.
Sleep specialists say consistency matters just as much as the clock. National Jewish Health advises families to keep children on a regular sleep pattern, including on weekends, and to make the bedroom cool, dark, comfortable and free of devices. Duke Health also notes that bright light in the morning and less light at night can help reset the body’s internal clock.
Wyatt also suggested practical dry runs before the first day, such as practising the morning routine or testing the commute. He said parents can further cut stress by laying out clothes and packing school bags the night before, giving families a calmer start and more time to focus on the day itself.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
