Get Your Child’s Sleep Schedule Back on Track for School

Sadly summer is drawing to a close. In addition to fewer trips to the park or pool with your family, this time of year also brings the many back-to-school preparations. And, I’m not just talking about shopping. You may need to get your child's sleep schedule back on track before the start of the school year.

If your child has been enjoying later nights and, hopefully, sleeping in a little in the mornings, you will want to adjust their sleep schedule before the start of school if possible. Taking a little time to adjust is easier for your child and means they're not missing out on sleep. No one wants to start back at school feeling sleep deprived.

But, how do you get a better sleep schedule in place? How long does adjusting a sleep routine take? Keep reading for some practical tips.

There’s no catch-all answer here. It depends on how much of an adjustment you need to make. The bigger the adjustment, the longer it will take for your child to adjust. Has your child been sleeping in until noon? Or 8 am? There’s a big range there.

Remember, you know your child better than anyone, and you have a good idea of the pace you can work at.

The goal is to have your child wake up earlier in the morning and fall asleep earlier at night. In order for your child to have an easier time falling asleep earlier in the evening, you need to create a bit of a sleep deficit. They need to be tired a little earlier.

How can you make that happen? By waking them a little earlier in the morning.

I know the idea of waking your child in the morning does not sound fun, but it's the easiest way to work towards an earlier bedtime.

You don't have to wake your child drastically early. Even 10 or 15 minutes can be a great start.

But remember, you'll want to adjust gradually. The more of an adjustment you need to make, the longer the adjustment will take.

If this approach still sounds fuzzy to you, a clear roadmap may help. Take a look at how this gradual sleep schedule transition could play out over a couple of different time periods.

In this example, let’s say your 4-year-old is sleeping until around 7:45 am. and they go to sleep at 8:30 pm. When school starts in 2 weeks, they will need to be up at 6:15 am.

So what back-to-school bedtime are you ultimately working toward? They will need to go to sleep at 7 pm to get the same amount of sleep. And the good news is, you have a good chunk of time to get them there. Here’s how this plays out over two weeks:

• Day 1: Wake your child at 7:30 a.m. Bedtime is 8:15 p.m.
• Day 2: Wake your child at 7:30 a.m. Bedtime is 8:15 p.m.
• Day 3: Wake your child at 7:15 a.m. Bedtime is 8:00 p.m.
• Day 4: Wake your child at 7:15 a.m. Bedtime is 8:00 p.m.
• Day 5: Wake your child at 7:15 a.m. Bedtime is 8:00 p.m.
• Day 6: Wake your child at 7:00 a.m. Bedtime is 7:45 p.m.
• Day 7: Wake your child at 7:00 a.m. Bedtime is 7:45 p.m.
• Day 8: Wake your child at 6:45 a.m. Bedtime is 7:30 p.m.
• Day 9: Wake your child at 6:45 a.m. Bedtime is 7:30 p.m.
• Day 10: Wake your child at 6:30 a.m. Bedtime is 7:15 p.m.
• Day 11: Wake your child at 6:30 a.m. Bedtime is 7:15 p.m.
• Day 12: Wake your child at 6:30 a.m. Bedtime is 7:15 p.m.
• Day 13: Wake your child at 6:15 a.m. Bedtime is 7:00 p.m.
• Day 14: Wake your child at 6:15 a.m. Bedtime is 7:00 p.m.

In our second scenario, we’re working from the same starting point as before – trying to shift an 8:30 pm bedtime to 7 pm for a 4-year-old child. Only, the challenge is that now we want to do this in a shorter amount of time. Here’s the new plan:

• Day 1: Wake your child at 7:30 a.m. Bedtime is 8:15 p.m.
• Day 2: Wake your child at 7:15 a.m. Bedtime is 8:00 p.m.
• Day 3: Wake your child at 7:00 a.m. Bedtime is 7:45 p.m.
• Day 4: Wake your child at 6:45 a.m. Bedtime is 7:30 p.m.
• Day 5: Wake your child at 6:30 a.m. Bedtime is 7:15 p.m.
• Day 6: Wake your child at 6:15 a.m. Bedtime is 7:00 p.m.
• Day 7: Wake your child at 6:15 a.m. Bedtime is 7:00 p.m.

If your child naps, you will want to adjust their nap at the same pace, getting earlier as the days go by. Don't let your child make up for the missed sleep by adding it to their nap. If they do, they won't want to fall asleep any earlier.

Remember, naps or no naps, the transition will take a little time in regard to how quickly your child falls asleep at the beginning of the night. We are creatures of habit, and if your child falls asleep at around the same time each night, it may take a few nights to be able to fall asleep a little earlier. Don't worry; sleep will catch up. I’m sure you have an idea as to which timeline will work best for your child.

Getting into natural light in the morning and the early afternoon will help your child's awake/sleep cycle, and they should have an easier time falling asleep a little earlier in the evening. Slowing down at the end of the day will also help them fall asleep a little faster. Try to keep things calm and relaxed from dinnertime until bedtime. Closing the curtains and creating a dim environment will help your child's awake/sleep cycle adjust. You may also want to consider foods that help promote kids’ sleep.

It can be tough to get up and start school if your child has been on a later schedule. And, some children do have more serious issues with sleep. However, with a little prep time, most parents can ensure their kids have the best start possible!