Last Updated on August 28, 2025 by Mandy Gurney
Back to School Sleep Tips: How to Reset Your Child’s Routine After the Summer Holidays
Over the summer holidays, bedtimes often drift later and mornings get lazier. While that’s part of the fun of summer, the transition back to school can feel like a real challenge. Suddenly, children need to be up, dressed, and out of the house by 8.00 am, and that can feel daunting if sleep schedules are off track.
The good news? With a little planning, you can help your child adjust their sleep before the first day of term.
Here’s how to reset their routine and make mornings easier for everyone.
Sleep Tips for Primary School Children
Start one week before the new term:
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Move bedtime earlier by 15 minutes each night.
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If your child has slipped 2 hours later, make small daily shifts. If it’s just 1 hour later, adjust every few days.
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Wake them 15 minutes earlier each morning, too. Morning light is key; get them outside or open the curtains to help suppress melatonin and boost alertness.
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Offer small incentives, such as a favourite breakfast, to encourage earlier rising.
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Repeat this until they’re back on track for school mornings.
Help them wind down before sleep:
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Begin the wind-down an hour before bedtime. Put toys away, snuggle on the sofa with a story, and switch off all screens.
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Avoid caffeine and sugary foods in the evening.
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Keep the bedtime routine calm and consistent: bath → PJs → quiet stories → lights dimmed.
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Say goodnight and leave the bedroom, aiming to fall asleep within 15 minutes.
Reset their morning clock:
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Wake your child at the same time every day, even at weekends, to stabilise their body clock.
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Give them a strong dose of natural light first thing, it’s the best way to signal “time to be awake.”
Sleep Tips for Secondary School Children
Teenagers face unique challenges when it comes to sleep. Their natural body clock runs later, meaning they’re predisposed to stay up—and sleep in—longer. Over the summer, this can easily shift 2+ hours later.
That’s why it’s best to start two weeks before school begins.
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Gradually move bedtime and wake-up times earlier, just as you would for younger children—but allow more time.
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Encourage plenty of morning light exposure and a tech-free wind-down in the evening.
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Remind them that small, consistent changes are easier than one big shift the night before school starts!
👉 For more details on teenage sleep, download our free fact sheet.
Final Thought
Helping your child reset their sleep routine before term begins makes the transition smoother, mornings calmer, and ensures they’re alert and ready to learn. A little preparation now means less stress and better sleep for the whole family.
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