Courtesy of Univera Healthcare 

As families gear up for a new school year, they’re often focused on back-to-school shopping, new sneakers, fresh haircuts, and scheduling doctor’s appointments. Just as important, however, is helping children get back into healthy sleep habits.

After months of relaxed summer routines and longer daylight hours, many kids and teens go to bed later and get less sleep than they’ll need once school starts. Reestablishing a consistent nighttime schedule before the first day of class can ease the transition back to school. 

“The start of a new school year is a great time for families to focus on healthy habits,” says Dr. Lorna Fitzpatrick, senior medical director at Univera Healthcare. “Prioritizing sleep, scheduling annual physicals, and staying current on recommended vaccinations can help children feel their best and be ready to learn, grow, and thrive throughout the year.”

Why Sleep Matters

Quality sleep does more than prevent morning grogginess. “When children and teens get enough quality sleep, they’re better able to focus in the classroom, manage stress, regulate their emotions, and stay physically healthy,” says Fitzpatrick. “Even small improvements in sleep habits can make a meaningful difference in how they feel and perform each day.”  

Start the Adjustment Early

The American Academy of Sleep Medicine (AASM) recommends starting the back-to-school sleep transition one to two weeks before classes begin. Gradually shifting bedtime and wake-up time earlier by about 15 minutes can help reset the body’s internal clock and make early school mornings feel less abrupt. Equally important is consistency. Sticking to the same sleep schedule every day, including weekends, helps children and teens adjust more quickly and maintain healthy sleep habits long after the first day of school.

Create a Bedtime Routine

A calming bedtime routine can help children fall asleep and stay asleep. Simple activities such as taking a bath or shower, reading a book, listening to quiet music, practicing relaxation exercises, or laying out school supplies or clothes for the next day can signal that it’s time to wind down.

Put Screens to Bed

When it’s time to go to bed, screens should go too. Phones, tablets, computers, and televisions emit blue light that can interfere with the body’s natural production of melatonin, a hormone that helps regulate sleep. The AASM recommends powering down devices at least 30-60 minutes before bedtime. Keeping phones and tablets out of the bedroom can also reduce distractions and create a more sleep-friendly environment.

Getting Enough Sleep

Sleep needs change as children grow, but getting enough rest is essential at every age. Most school-age children need 9 to 12 hours of sleep each night, while teenagers need 8 to 10 hours. If a child regularly has trouble waking in the morning, seems unusually sleepy during the day, experiences mood swings, or has difficulty concentrating, lack of sleep may be part of the problem. Prioritizing healthy sleep before school starts can help students begin the year feeling rested, focused, and ready to succeed.