Back-to-School Sleep Tips:
Evidence-Based and Connection-Focused

I’ll let you in on what works for us: in my house, we keep our sleep routine pretty steady—summer and school year alike. The only change? I give my kids a 30-minute buffer to stay up and sleep in a little longer. It’s enough to let them feel like it’s a break, but not so much that our evenings (and mornings!) spiral out of control. But I know this isn’t always easy, and if your schedule slipped and back-to-school mornings feel rough, don’t worry—you’re not alone. Here are real-world steps to help your family reset, get back on track, and stop the cycle of tired moods and sleep-deprived school days.

1. Start Early & Make Gradual Changes

Adjust bedtimes and wake times 10–30 minutes earlier each day for 1–2 weeks before school starts. This gentle shift helps kids’ natural rhythms adjust without stress. (1)

2. Focus on Wake-Up Time First

Waking kids up earlier each morning (10-15 min increments) helps recalibrate their body clocks; they'll feel tired sooner at night. (1)

3. Build Connection Time Into Your Evenings

When kids push back against bedtime, it’s often because they want a few more moments of special time with you—like reading, cuddling, or chatting about their day. Making these connection-focused activities part of your regular bedtime routine can make evenings smoother and help your child feel more secure, relaxed, and ready for sleep. (1)(2)

4. Consistent Routine Is Key

A predictable bedtime routine (“bath, story, lights out”) used most nights each week reduces bedtime resistance and improves sleep quality. Consistency builds security and trust—especially when combined with parent connection. (1)

5. Parent Habits Matter

Kids copy you—practice good sleep hygiene with tech cut-off times, calming activities, and stable schedules. Parental consistency during the day and at bedtime results in longer, better sleep for your child. (3)

6. Limit Screen Time Before Bed

Reduce media viewing in the hour before bed. Screens disrupt sleep and increase bedtime resistance. (4)

7. Support a Comfortable Sleep Environment

Keep bedrooms cool, dark, quiet, and device-free to encourage restful sleep. (1)

8. Use Morning Light & Daytime Activity

Morning sunlight and outdoor activity help reset circadian rhythms and build healthy sleep patterns. Physical play during the day—never right before bed—supports easy sleep onset. (1)(5)

The Bottom Line:

The truth is, sleep advice for kids isn’t all that different from what’s recommended for adults. When we model healthy sleep habits—like going to bed at a regular time, limiting screen use before sleep, and creating winding-down routines—our children learn from us and are more likely to sleep well themselves. Modelling these behaviors really is gold: better habits lead to better sleep for everyone in the family.

Sources:

1. Mindell JA, Williamson AA. Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Med Rev. 2018 Aug;40:93-108. doi: 10.1016/j.smrv.2017.10.007. Epub 2017 Nov 6. PMID: 29195725; PMCID: PMC6587181.

2. El-Sheikh M, Kelly RJ. Family Functioning and Children’s Sleep. Child Dev Perspect. 2017 Dec;11(4):264-269. doi: 10.1111/cdep.12243. Epub 2017 Jul 21. PMID: 29731807; PMCID: PMC5931738.

3. Ronnlund H, Elovainio M, Virtanen I, et al. Poor Parental Sleep and the Reported Sleep Quality of Their Children. Pediatrics. 2016 Apr;137(4):e20153425. doi: 10.1542/peds.2015-3425. Epub 2016 Mar 24. PMID: 27012745.

4. Hartstein LE, Mathew GM, Reichenberger DA, et al. The impact of screen use on sleep health across the lifespan: A National Sleep Foundation consensus statement. Sleep Health. 2024 Aug;10(4):373-384. doi: 10.1016/j.sleh.2024.05.001. Epub 2024 May 28. PMID: 38806392.

5. Wendt A, da Silva ICM, Gonçalves H, et al. Short-term effect of physical activity on sleep health: A population-based study using accelerometry. J Sport Health Sci. 2022 Sep;11(5):630-638. doi: 10.1016/j.jshs.2020.04.007. Epub 2020 May 15. PMID: 32422346; PMCID: PMC9532894.