Back to School Sleep Tips: How to Reset Your Child's Sleep Schedule After a Summer of Late Nights

As moms of two and three kids, we totally understand the joy of those late summer nights with our little ones. Whether it's traveling, spending evenings at the cottage, indulging in late-night ice cream runs, or just letting the kids play outside with friends until the sun finally sets, it’s all part of the magic of summer. But as the season comes to an end, we’re often left with a few night owls who now struggle to fall asleep at a reasonable bedtime.

But don’t worry – we’ve got you covered! We recently shared our expert tips on CTV Morning Live Ottawa, offering advice on how to help your child transition back into a healthy sleep routine as the school year approaches.

Gradual Bedtime Adjustment: Start adjusting your child’s bedtime earlier by 20-30 minutes every few days. This slow shift will help their body adjust naturally. After weeks of staying up late, it can be tempting to force an early bedtime all at once, but gradual changes are often more effective and less stressful.

Create a Predictable Bedtime Routine: Children thrive on consistency, and a predictable bedtime routine helps signal that it's time to wind down for sleep. Incorporate calming activities like a warm bath, putting on pyjamas, and reading a favourite book. Keep this routine the same every night to reinforce the idea of bedtime.

Incentivize with a Sticker Chart: Children love visual aids, and a sticker chart can be a great motivator to complete their bedtime routine. Give your child a sticker for each task they complete—such as brushing their teeth, putting on pyjamas, or reading a story. This makes the process more fun and encourages participation, making the transition to bedtime smoother.

Limit Screen Time: Limiting screen time 1-2 hours before bed is crucial for better sleep. Studies have shown that screen time before bed can delay your child falling asleep and have impacts on them staying asleep. The blue light from phones, tablets, and TVs can delay the release of melatonin, the hormone that makes us feel sleepy. Instead of screen time, encourage activities like puzzles, colouring, or reading as part of their pre-bedtime routine.

Is your child waking up too early? An "OK to wake" clock can help. These clocks use light or sound to indicate when it’s time to get out of bed. Pair this with small rewards for staying in their room quietly until the designated time. With a bit of patience, you can shift their wake-up time to a more reasonable hour. All of our tips on early wake ups can be purchased here.

Establishing a consistent routine now will set your family up for success during the school year. By taking a gradual approach and making bedtime enjoyable, you can help your child feel rested, happy, and ready to learn. Looking for more personalized sleep advice? Contact us today for a consultation and let us help your family get the sleep they need for a successful school year!