How to Adjust Your Child's Bedtime When School Starts

Learn how to gradually shift your child's sleep schedule before school starts to make the transition smoother for the whole family.

  1. Start Early. Begin adjusting your child's bedtime at least two weeks before school starts. This gives their internal clock time to shift naturally without the stress of rushing. Move bedtime earlier by 15-30 minutes every few days until you reach your target school bedtime. For example, if summer bedtime is 10 PM and school bedtime needs to be 8 PM, shift to 9:30 PM for three nights, then 9 PM for three nights, then 8:30 PM, and finally 8 PM.
  2. Create a Consistent Evening Routine. Establish the same bedtime routine you'll use during the school year. This might include dinner at a regular time, bath, brushing teeth, reading together, and lights out. Keep activities calm and screen-free for at least an hour before bedtime. Dim the lights in your home as bedtime approaches to help your child's body produce melatonin naturally. Consistency is key - follow the same steps in the same order every night.
  3. Adjust Wake-Up Times Too. Move morning wake-up times earlier along with bedtime. Open curtains or blinds right away to let in natural light, which helps reset your child's internal clock. Even if school hasn't started yet, wake your child at the time they'll need to get up for school. This helps reinforce the new sleep schedule. Serve breakfast at the same time each morning to establish a routine.
  4. Manage Light and Environment. Make your child's bedroom cool, dark, and quiet for better sleep. Remove or cover any bright lights from electronics. Consider blackout curtains if the room gets early morning sun. Keep the room temperature around 65-68°F. If your child is afraid of complete darkness, use a small nightlight with warm, dim light rather than bright white or blue light.
  5. Handle Resistance Patiently. Expect some pushback, especially from older children who enjoyed later summer bedtimes. Explain why the change is happening and involve them in preparing for school. If your child isn't falling asleep right away, have them stay in bed quietly looking at books or listening to calm music. Avoid giving in to requests to stay up later, as this will undo your progress. Be patient - it can take a week or more for the new schedule to feel natural.