Home LivingWellnessSleep expert reveals exact date you should reset your kids’ school sleep routine5 tips for getting your kids into a good sleep routine for back to schoolWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessSleep expert reveals exact date you should reset your kids’ school sleep routine5 tips for getting your kids into a good sleep routine for back to schoolWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
5 tips for getting your kids into a good sleep routine for back to school
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Artem Podrez / Pexels)
(Image credit: Artem Podrez / Pexels)
As the summer holidays start to wind down, September is looming, and that means it’s time to get your children back into a solid sleep routine. After a few months of relaxed sleep patterns, your children may find it hard to adjust back to early morning rises and early lights out… which is why you’ll want to start this transition early.
Research has shown that children aged four - 11 get an average of six and a half hours of sleep per night during the holidays, a whole hour less than they’d normally get during term time. While an extra hour in bed sounds nice to many of us, it goes against what your child has become accustomed to during the summer, which can confuse and disrupt them.
To find out more, I spoke to Tony Spencer fromSprucewho explained the importance of getting your children back into a school sleep routine, and his five tips on how to make it a smoother process.
1. Establish a consistent routine
2. Maximise morning light exposure
Light plays a key role in our sleep-wake cycle and circadian rhythm, so to help your child adjust to earlier school wake-up times, it’s recommended to maximise the amount of morning light exposure that your child receives. Spencer advises getting your child outside within an hour of waking from mid-August as “this early light exposure helps reset the body’s internal clock.”
3. Gradually adjust sleep/wake times
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
(Image credit: Ketut Subiyanto from Pexels)
(Image credit: Ketut Subiyanto from Pexels)
4. Manage screen times
Over the school holidays, it’s likely that your child has watched more TV and played on their tablet a lot more than normal. As you adjust their bedtime schedule, you should also start to reintroduce stricter screen time limits. “Gradually reduce evening device usage and ensure night mode is activated at least an hour before the target bedtime,” suggests Spencer. Not only will this stop your child from being codependent or addicted to technology, but it also helps minimiseblue lightexposure which can keep them awake for longer when they should be going to sleep.
5. Address back to school anxieties
Going back to school after having some time off can be stressful for anyone, especially your children. So, as the new term approaches, “create daily opportunities for open conversations about any school-related worries," Spencer suggests. “This can prevent anxieties from building up and interfering with sleep as the first day approaches.”
When should you start getting your child back into a sleep routine?
For most families in England and Wales, schools typically reopen in early September, so you’ll want to start adjusting your child’s sleep routine around August 21st. Using these two weeks before school starts is crucial, as Spencer explains: “This timeline allows for a more relaxed transition, reducing stress for both parents and children. It’s much easier to make small, incremental changes over two weeks than to attempt a drastic shift right before school starts.”
For more school-related tips, check outBack To Classmonth on T3.
Today’s best Toddler Mattresses deals$66$55.16View$299.99View$1,379$1,241ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Toddler Mattresses deals$66$55.16View$299.99View$1,379$1,241ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Toddler Mattresses deals
$66$55.16View$299.99View$1,379$1,241View
$66$55.16View
$66$55.16View
$66$55.16View
$66$55.16
$55.16
$299.99View
$299.99View
$299.99View
$299.99
$299.99
$1,379$1,241View
$1,379$1,241View
$1,379$1,241View
$1,379$1,241
$1,241
Show More Deals
Show More Deals
We check over 250 million products every day for the best prices
We check over 250 million products every day for the best prices
Bowers & Wilkins Pi6 review: sensational sound, ordinary ANCBowers & Wilkins' step-down true wireless earbuds sound amazing and are well-priced – so what’s the catch, if anything?
Bowers & Wilkins' step-down true wireless earbuds sound amazing and are well-priced – so what’s the catch, if anything?
Try this 4-week core workout plan to build strength, stability, and definitionUnlock full-body power with this simple yet effective core routine – no endless crunches, just real results
Unlock full-body power with this simple yet effective core routine – no endless crunches, just real results
Waking up for work is tough in the winter – but smart tech can help you avoid that snooze buttonHow smart tech makes winter mornings run smoother
How smart tech makes winter mornings run smoother
Nutritionist reveals 3 foods you should eat before bed to stay warmStruggling to stay warm during the night? Try eating some of these
Struggling to stay warm during the night? Try eating some of these
Are headbands the new sleep technology trend?
Hatch’s latest sunrise alarm clock finally has a phone-free design – and I’m obsessedHatch launches the Restore 3 wake-up light and it could drastically improve your mornings
Hatch launches the Restore 3 wake-up light and it could drastically improve your mornings
This ERA mattress topper can turn your mattress into a smart sleep tracking deviceThe ERA Smart Layer is my favourite wellness product from CES 2025
The ERA Smart Layer is my favourite wellness product from CES 2025
Withings’ smart mirror combines a smartwatch and scales into a full-length health scannerWithings debuts new conceptual smart health mirror at CES 2025
Withings debuts new conceptual smart health mirror at CES 2025
6 gadgets to get you through Dry JanuaryWith Christmas and New Year out of the way, we take a look at some of the best gadgets to use for Dry January
With Christmas and New Year out of the way, we take a look at some of the best gadgets to use for Dry January
This pillow flip sleep hack can help you beat Christmas insomnia – and it takes secondsIf you love the cold side of the pillow, you’ll love this quick sleep hack
If you love the cold side of the pillow, you’ll love this quick sleep hack
