Back-to-School Bedtime: How to Ease Kids Into an Earlier Sleep Schedule

Summer time often means later bedtimes, sleeping in, vacations, and fewer reasons to get out of bed early. While that flexibility can be part of the relaxation of summer vacation, the transition back to early school mornings can be rough.

Getting enough sleep is particularly important once school begins. Research has found that later school start times are associated with longer sleep duration and better outcomes in children and adolescents, highlighting how challenging early mornings can be for young people.

Rather than waiting until the night before school to enforce an earlier bedtime, start resetting your child’s sleep routine gradually. A few simple changes can make those first school mornings much easier.

Start Shifting Bedtime Before School Begins

If your child has been staying up significantly later than normal during the summer, suddenly moving bedtime up by two hours probably won’t ensure they actually get two extra hours of sleep.

Instead, shift bedtime and wake-up time by about 15 minutes every few days until you get to the desired school schedule. A similar gradual approach is often recommended when adjusting sleep schedules for other time changes, as you might do for daylight saving time.

Being consistent with the schedule can help as well. Regular sleep and wake times reinforce the body’s circadian rhythm, or internal clock. A predictable routine is not only essential for healthy sleep, but it also supports immune health, which becomes even more important during the school year.

Use Morning Light to Your Advantage

Getting outside soon after waking can help signal to the brain that the day has begun. Morning light is one of the major signals that help regulate the circadian rhythm.

When it’s time to get up, open the blinds to get the day started. If possible, walk to the bus stop, or spend a few minutes outside before school to ensure morning light exposure. Combining morning light with a consistent wake time can help the body gradually adjust to an earlier schedule.

Create a Predictable Wind-Down Routine

Bedtime routines aren’t just for little kids. Older children, teens, and even adults can benefit from predictable cues that tell the brain it’s time to settle down.

Try dimming the lights, taking a shower, reading, or listening to music before bed. Screens are best limited at bedtime, particularly if they tend to keep your child awake. Need more ideas about helping your family get the rest they need? Check out our guide on How to Get a Good Night’s Sleep.

What About Melatonin?

When it comes to a good night’s rest, healthy sleep habits should come first, but some families may consider melatonin for occasional difficulty falling asleep. Research suggests that melatonin may help children and adolescents fall asleep sooner and increase total sleep time, supporting its potential usefulness for short-term sleep-onset problems.

Naturelo Melatonin Gummies for Kids provide 1 mg of melatonin per gummy and are designed for occasional sleeplessness in children ages four and older.* Before giving a child melatonin, especially regularly, talk with their healthcare provider about the best way to support their sleep.

The back-to-school transition may take a little patience. Start early, make changes gradually, and focus on routines your family can realistically maintain throughout the school year. Explore our Back to School collection for vitamins and supplements designed to support kids and teens through busy school days, changing routines, and growing nutritional needs.