Gradually Adjusting Children’s Sleep Schedules Eases Return to School Routine
As the school year approaches, many children still follow a summer sleep schedule, going to bed after midnight and waking late. Experts advise parents to gradually shift their children’s sleep and wake times earlier by about 15 minutes every two to three days until they align with school or daycare routines. This gradual adjustment helps avoid frustration and difficulty falling asleep.
The key to this method lies in the body’s internal clock, which is influenced by natural light exposure. Morning sunlight, especially soon after waking, signals the brain that the day has started and helps reset the biological clock earlier. Parents are encouraged to open curtains and spend time outdoors in the morning. In the evening, reducing bright lights and stimulating activities, and establishing a consistent bedtime routine with dim lighting, can signal the body to prepare for sleep.
Waking time is often more important than bedtime because a consistent wake-up time helps build sleep pressure for the evening. Maintaining similar wake times on weekends prevents undoing progress made during the week. Additionally, limiting screen time before bed and avoiding caffeine in the afternoon and evening, including cola and energy drinks, supports better sleep.
Sleep needs vary by age: preschoolers require 10 to 13 hours, school-age children 9 to 12 hours, and teenagers 8 to 10 hours. Teenagers face a natural biological shift causing later melatonin release, making early sleep challenging. Excessive phone use before bed can further delay sleep onset. Parents should involve teens in setting phone rules and bedtime routines rather than imposing strict orders.
Dr. Shani Idan Reuven, a pediatric specialist at Maccabi Healthcare Services, emphasizes empathy and gradual changes over abrupt "back to routine" commands. If sleep difficulties persist after weeks, consulting a pediatrician is recommended. Melatonin supplements are not a shortcut and should only be used under medical guidance. Ultimately, small incremental changes combined with morning light exposure and reduced evening stimulation can help children start school well-rested and ready to wake on time.
