back to school

Preparing for Back-to-School Transitions with Good Sleep Habits

Family health| Sleep tips| school age kids
August 15, 2025•3 min read

back to school


The sleepy mornings are winding down, and school season is fast approaching (maybe not quick enough for some!). You might be feeling the pressure to get your child back on track—but don’t worry, a gentle reset of sleep habits can make that transition easier for both of you.

In this guide, we’ll explore why school-related sleep patterns matter, the ideal routines for children aged 3–10, and how to make the return to the classroom calm, confident, and energised.

Why Sleep Matters for School Readiness

Quality sleep supports:

  • 📚 Cognitive performance and memory

  • 😃 Emotional regulation

  • 🧠 Focus, impulse control, creativity

  • 🛡️ Immune strength (especially important during seasonal colds)
    A consistent schedule lays the foundation for learning, creativity, and social/emotional development. And lets face it, parents can probably do without sick days after the summer holidays!

Ideal Sleep Guidelines by Age

Ideally children aged 3-5 will sleep for 10-13 hours a day (some may still nap) but most will likely be down to no naps by 3.5 years of age.

This does not change much as they get older and many parents I speak too are often surprised that children aged 6-10 still need a 10-12 hours of night-time sleep too.

So if your child will soon need to be up and fully functioning by 7am you need to make sure they are having an appropriate bedtime that is not too late.

Common Back-to-School Sleep Challenges

  1. Screen use – evening device use prolongs wakefulness and makes it to switch off.

  2. Irregular wake-ups – weekends disrupt routines and can throw off the whole week if it varies too much.

  3. Anxiety or excitement – new classes, teachers, routines... All of this can have an impact on sleep onset.

  4. Daytime energy and late bedtime mismatch – active kids who lose steam late at night and crash out.

5 Steps to Reset Sleep Before School

My advise here is to plan ahead wherever possible.

1. Start 10–14 Days Ahead:
Gradually shift sleep and wake times by 10–15 mins nightly until you're at desired schedule.

2. Tech Curfew:
Power down devices at least 60–90 mins before bed to signal sleep time.

3. Wind‑Down Routine:
Aim for 20–30 mins of calm before starting your bedtime routine: books, drawing, story chats—no screens.

4. Ideal Bedroom Environment:
Cool (18–20 °C), dark, quiet, cotton bedding and optional regular comfort toy.

5. Talk It Through:
Help anxious kids share worries with by making time to chat or introduce journaling.

📌 Parent Example

"Mia, mum of 8‑year‑old Sam, shifted bedtime gradually two weeks before school. They introduced wind-down art and a back‑to‑school “checklist”. Sam now sleeps soundly and wakes brighter for school."

Back‑to‑school restart is an opportunity—for calmer evenings, brighter mornings, and confident school days.
Choose your support:

Let’s get the school year off to a well-rested start 🌟

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