Tips to help kids adjust sleep schedules ahead of school

With the first day of school approaching for many families, experts say now is the time to help kids shift back into a healthy sleep schedule. From preschoolers to high schoolers, sleep plays a major role in how well children perform during the school year — and adjusting routines early can make all the difference.

Sleep experts and researchers at the University of Notre Dame say one of the biggest mistakes parents make is waiting until the night before school starts to change sleep habits. Instead, they recommend gradually shifting wake-up and bedtime routines to make the transition easier — especially for teenagers.

Why Sleep Schedules Matter

Studies from Notre Dame show the brain performs best with consistent bedtimes and wake-up times. That’s particularly true for teenagers, whose mental and behavioral health can suffer the most from irregular sleep.

Dr. Ivan Vargas, a sleep expert at Notre Dame, compares the sudden schedule changes to jet lag: “Your brain’s trying to shift time zones without ever leaving your house,” he said.

According to Vargas, children between the ages of 5 and 12 are generally more adaptable to new routines. Teenagers, however, may need extra help and structure to reset their sleep clocks.

Recommended Sleep Durations by Age

The American Academy of Sleep Medicine recommends:

1. Preschoolers (3–5 years): 10–13 hours of sleep per night
2. Children (6–12 years): 9–12 hours
3. Teenagers (13–18 years): 8–10 hours

Experts stress that sufficient sleep is tied to better attention, behavior, learning, memory, and overall mental and physical health.

How to Make the Transition Easier

Rather than shifting all at once, doctors say to adjust the sleep schedule by one hour per day until the child is waking up and going to bed at school-time hours.

Melatonin, often used as a sleep aid, isn’t recommended for most kids without medical supervision. Dr. Vargas explains that melatonin doesn’t induce sleep — it regulates wakefulness — and can actually cause further sleep disruption if misused.

Instead, he suggests using morning sunlight exposure to help naturally reset the body’s internal clock.

Recommended Bedtime Routines

Experts recommend the following habits to help kids wind down at night:

1. Take a warm bath or shower
2. Brush teeth at the same time every night
3. Read, journal, or listen to lullabies
4. Cuddle with a parent or guardian
5. Avoid screens or bright blue light before bed

Sleep environments also matter. Ideal conditions include a dark, quiet, and cool room. A white noise machine or fan can help block out distractions.

During the School Year

Once classes begin, experts say maintaining good sleep hygiene is key:

1. Limit late-night caffeine
2. Minimize naps, especially in the afternoon
3. Avoid overscheduling extracurricular activities
4. Encourage homework and reading in areas other than the bed

Keeping the bed for sleep only helps reinforce the brain’s connection between the bedroom and rest.

Looking ahead, parents are urged to act now — not the night before school starts — to help their kids return to the classroom rested, alert and ready to learn.