5 Tips for Back-to-School Sleep

The start of a new school year often comes with excitement, new routines, and—let’s be honest—some pretty tired kids (and parents!). Summer schedules, vacations, and later nights can leave families struggling to reset when the alarm clock suddenly goes off at 7 a.m. again.

As both parents and professionals, we know how critical sleep is for learning, behavior, and emotional regulation. But getting back on track doesn’t happen overnight. Here are some practical, research-supported strategies you can use to make the transition smoother.

1. Keep Wake-Up Times Consistent (Even on Weekends)

One of the biggest culprits of Monday morning meltdowns is “social jet lag”—that groggy feeling after sleeping in late on the weekend. While it’s tempting to let kids catch up on sleep Saturday and Sunday, keeping wake-up times within about 30 minutes of the school-day wake-up can prevent that crash on Monday.

👉 Pro tip: If your learner is still adjusting, shift bedtime a little earlier instead of letting them sleep in. This keeps the circadian rhythm steady.

2. Create an After-School Activity Bag (and Avoid the Nap Trap)

We’ve all seen it: you pick your kiddo up from school and 2 minutes later they are asleep in the car. The problem? That after-school nap resets sleep pressure, making it harder to fall asleep at bedtime.

To avoid this, try creating a bus or car ride activity bag with fun, stimulating items that will keep them awake. Keeping kids alert and gently engaged after school helps ensure they’ll be tired at bedtime.

3. Build a Consistent, Calming Bedtime Routine

Bedtime routines are one of the most powerful behavioral tools for promoting healthy sleep. Keep it simple, predictable, and low stress. For example:

• Bath or shower

• Pajamas

• Brush teeth

• Read one or two books

• Lights out

It may take a couple of weeks for bodies and minds to adjust, so don’t worry if progress is gradual.

4. Schedule Downtime After School

Between homework, activities, and appointments, kids often come home overstimulated. Try to protect a small window of outdoor free play or downtime before diving into structured tasks. Exposure to natural light and physical activity also help regulate sleep schedules.

5. Get Screens Out of the Bedtime Routine

We know screens (especially scrolling and video games) close to bedtime make it harder to fall asleep. Swap out screen time for calming alternatives—like puzzles, coloring, or listening to music—at least an hour before bed.

Final Thoughts

As parents and professionals, we know sleep is a foundation for everything else—attention, behavior, learning, and overall well-being. With consistent routines, a little planning, and patience, families can get back into the rhythm of healthy sleep as the school year kicks off.

Want to chat about getting the back to school sleep routine on track? Book a free, no pressure 15-minute consult today! https://calendly.com/lindsay-restfulkids/free-15-minute-chat