5 Ways to Help Families Ease Back Into the School Year

For the kiddos I work with, today is their first day back to school from summer break. Some go year round and were only off for two weeks, while others haven't been in school since June. Either way, the transition into the school year, with different routines, bus times, and general busyness, can be a struggle for everyone. And that means sleep often suffers as well.

On today's blog, we'll break down five concrete recommendations you can give families to help kids transition back to their school year sleep schedule and set the first few weeks up for success.

Ease into the new bedtime. 

If kids were used to going to bed at 9pm over the summer, they aren't going to suddenly be able to go to bed at 7pm just because it's back to school. Sleep changes gradually, and it's usually more effective to move things by 15 or 20 minutes each night rather than making dramatic changes all at once.

It's ok if it takes a week or two to get to the new schedule. We'd rather have kids falling asleep quickly than put them to bed before they're tired and risk bedtime behaviors.

Don't sleep in that first weekend. 

The first week may be rough, especially if kids were used to going to bed later and sleeping in over the summer. Ask families to resist the temptation to let them sleep in more than an hour that first weekend. Aim to wake them up at the same time they need to get up during the week for best results. Letting them sleep any later will just delay the adjustment to the new schedule.

Get outside after school. 

The back to school schedule tends to lead to more indoor time and time spent seated than during the summer. Physical activity is key to helping kids fall asleep faster and sleep better, but not if it happens too close to bedtime.

Afternoon is the perfect time for kids to move their bodies, especially if they're tired and at risk of falling asleep. If they're older than napping age, an afternoon nap will likely push bedtime later than wanted, so replacing that downtime with active, outdoor time can help.

Ten minutes of morning light.

Exposure to daylight within an hour of waking has been shown to have significant positive impacts on sleep quality, but busy school mornings often have us rushing from the house to the car to the building without really getting that light into our eyes.

Help families think about building just 10 extra minutes into their morning in a way that works for them. If the bus comes at 7:45am, could they mentally shift that to 7:35, giving them and their child 10 minutes to stand outside while they wait? Or could they move an activity they already do, like eating a grab and go breakfast on the porch?

Plan for extra wind down time.

The beginning of the school year can bring excitement, anxiety, overstimulation, and everything in between. When kids' brains and bodies are on the go all day long, it might take them a little longer to wind down at night than it did over the summer. They might need help choosing calm, seated activities in the evening, like puzzles, coloring, or kinetic sand, or they might need calming sensory input like squeezes or pillow smooshes.

Every child is different, so encourage families to try out different activities and adjust based on how their child responds.

Final Thoughts

As BCBAs, we can help families release the expectation of immediately returning to the school routine by day one. Remind them that a bumpy week or two is normal, not a sign that something's wrong, and that making small, consistent changes can go a long way toward starting the school year off on the right foot.