Pediatric experts recommend gradual adjustments to children’s sleep routines before the new school year, emphasising the importance of sleep for learning, mood, and focus. Practical tips include shifting bedtimes gradually, building calming evening routines, and practising morning schedules to ensure children are ready for term.
Pediatric experts say the run-up to the new school year is the right time to rebuild children’s sleep routines, because rest affects far more than energy levels. Gabrina Dixon, a paediatrician at Children’s National Hospital, has said sleep helps children learn and function across the day, while medical guidance cited by several health systems notes that recommended sleep needs vary by age, from up to 13 hours for pre-schoolers to 8 to 10 hours for teenagers. Missed sleep can leave children tired, irritable and less able to concentrate once lessons begin.
Specialists recommend starting the adjustment at least one to two weeks before term starts, and some say even a shorter runway is better than none. Nilong Vyas, a paediatrician quoted by Sleep Foundation, advises moving wake-up time and bedtime earlier by 15 minutes a day rather than trying to shift a child’s schedule overnight. Children’s Health in Dallas gives similar advice and says the gradual approach works best because it is easier for the body to adapt to small changes than to a sudden reset.
Evening routines matter as much as the clock. Health systems including Children’s Health and the Cleveland Clinic advise building a calm sequence around bath time, tooth brushing, reading and other quiet activities, while cutting back on screens well before bed. The aim is not to ban phones and tablets in one stroke, but to reduce them steadily and replace them with alternatives children are more likely to accept, such as books, drawing or family games. Morning light also helps reset the body clock, according to the AP report citing paediatric experts.
Parents are also being encouraged to practise school-day mornings before the first bell rings. That can mean getting children up, washed, dressed and fed at roughly the same time they will need during the term, as well as preparing bags and clothes the night before. Kacey Greening, a paediatric psychologist at Akron Children’s, has advised families to keep routines predictable and to make changes realistic, including adjusting dinner time, reducing caffeine and easing children back towards the sleep pattern they will need once classes resume.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
