How to reset your child's sleep schedule for back-to-school season

As summer ends and the back-to-school season approaches, parents must reset their children's sleep schedules to ensure optimal learning and daytime functioning. A good night's sleep is crucial for students to stay focused and attentive in class. Experts advise easing kids back into a routine gradually, starting a few weeks before the first day of school.

The amount of sleep needed varies with age; preschoolers require up to 13 hours, while tweens need nine to 12 hours, and teenagers thrive with eight to 10 hours of sleep. Over the summer, it's common for bedtimes to slip due to sleepovers, movie marathons, and long flights. To reset the schedule, experts recommend setting earlier bedtimes one to two weeks before school starts or advancing bedtime by 15 to 30 minutes each night.

Avoid serving heavy meals before bedtime and discourage screen time two hours before sleep. Instead, engage in relaxing activities to calm the mind, such as showering or reading a story. Dr. Nitun Verma, a representative of the American Academy of Sleep Medicine, suggests allowing cognitive load to ease off the mind, like easing off the gas pedal while driving.

Parents can adjust their plans based on what works best for their child, and older children can negotiate a few extra minutes to stay up and read. It's essential to discuss any anxiety children may have about the first day of school or making new friends. Test runs of stressful activities can help make these tasks feel less scary.

Gradually adjusting the bedtime schedule and maintaining a calming routine, morning daylight exposure, and addressing school-related anxiety can improve sleep quality. Even if complete prep isn't possible, every effort counts as children will adjust eventually. Remember, "Take a deep breath, it'll be alright," as Dr. Gabrina Dixon advises.