For many in the USA and the Northern Hemisphere, the school year has just begun or is just around the corner. Your family might still be in the rhythm of late summer nights and slow morning starts. You can already picture the school run, quick breakfasts, and the mad dash to get those shoes on fast enough to make it to school on time.
I am far from being an expert at this, but I can tell you one thing I’m confident about: If my family and I are tired and get little sleep, everything feels extra difficult—like a daily nightmare.
If you’re concerned about your kids’ experience this year, it’s important to know that research consistently highlights the critical role of good sleep in healthy development. Getting enough, good quality sleep is essential not only for academic success but also for positive social interactions and emotional regulation. Making sure your children get the rest they need will set them up for a successful school year both in and out of the classroom.
So, here are my two cents to help you prepare for those early starts and intense school days.
Four tips to get ready for the school year with well-rested kids:
1. Start shifting the schedule a week in advance if possible.
If the school year hasn’t started for you yet, try to move activities a little earlier, one day at a time, especially if you’ve recently traveled to a different time zone. If your children have been going to bed closer to midnight during the summer break, it will be hard for them (and YOU!) to wake up for school at 6 or 7 a.m. Ideally, you want to start getting them ready for bed a little earlier each night so that by the night before school starts, everyone can be in bed early.
2. Set up screen boundaries.
Parents all over the world recognize that setting limits around phones, tablets, and screens in general is one of the biggest challenges of our generation. We’re afraid of screens, but we also surrender to them. We can all agree that the fights we have about turning them off are horrible! Having clear and simple rules that parents will need to reinforce, respect, and remind their children of daily should make things easier in the long run. Try to establish some straightforward rules about screen time (e.g., no screens in the morning before school, no screens until homework is done, and especially no screens after a certain time—like during dinner or in bed). Believe me, I KNOW this isn’t easy, but I also know it’s worth it!
3. Get familiar with the recommended hours of sleep for each age group.
This will help you understand if your children are getting enough sleep and set a healthy bedtime so they can be well-rested by the time they have to wake up in the morning. For example, if you have a 7-year-old, the recommended hours of sleep for children 6 to 13 years old is between 9 and 12 hours. I always suggest assuming your child is on the higher end of that range (in my anecdotal experience, this is usually the case). So, if your child needs to wake up by 7 a.m., you want your 7-year-old asleep by 8 p.m. to get at least 11 hours of sleep. If you still have to wake your child up in the morning, they may need an even earlier bedtime.
4. Don’t give up!
Setting new boundaries and routines takes consistency and time. It’s normal to struggle at the beginning and during the process. Parents are the leaders of the team, and children cannot succeed without their guidance. Validate their protests over earlier bedtimes and accept their anger over screen time but stay consistent with your new plan.
One important piece of advice I give families of school-aged children when they have to change bedtime routines or go through a transition process is to have a family meeting first. The family meeting should help everyone get on the same page and share their feelings, thoughts, and ideas on how to achieve a smooth bedtime and easier morning start. But always remember, you are the parent, and you are in control of the main decisions, such as what time is bedtime and where your children sleep. Check out my tips on how to set up this family meeting and what to discuss during it.
I wish you great success during the school year. You’ve got this, parent! I’m rooting for you. I would love to hear from you with your questions, concerns, and success stories.
