How to Reset Your Child's Sleep Routine Before School Starts
As school holidays draw to a close, many children grapple with resuming a regular sleep routine. Later bedtimes, increased screen use, and irregular wake-ups can disrupt their natural sleep hygiene. Experts caution that disrupted sleep impacts mood, learning, and overall health—but simple steps can help families reset before term begins.
During holidays, children often stay up later and sleep in longer. More evening screen time and artificial lighting delay melatonin, the hormone that signals sleep. This shift can make it harder to fall asleep and wake up at consistent times.
Researchers like Yaqoot Fatima and Jasneek Chawla emphasize that fixed schedules during school terms help stabilize children's circadian rhythms. A predictable bedtime supports brain development, emotional processing, and physical recovery. Without this structure, kids may feel tired, irritable, or unfocused during the day.
To reset sleep patterns, experts recommend setting the same bed and wake times every day—even on weekends. A calming pre-bed routine, such as reading or dimming lights, can also help. Avoiding daytime naps and keeping bedrooms dark and quiet further encourages better nighttime rest.
Parents play a key role by modeling good habits themselves. Children are more likely to follow routines when they see adults maintaining consistent sleep schedules. Re-establishing healthy patterns may take a week or two, so starting early is crucial.
Adjusting back to a school-term sleep schedule requires patience and consistency. By setting regular times, reducing screens, and creating a restful environment, families can help children regain stable sleep. This ensures they return to school alert, energized, and ready to learn.
