Your Back-to-School Sleep Reset Plan
— 3 min read —
Let’s be honest, the end of summer always sneaks up on us. One day we’re soaking in late sunsets and the next we’re packing backpacks and setting alarms again. The transition back to school is exciting, but it can also feel a little overwhelming for the whole family.
Amidst the new schedules, activities, and to-do lists, there’s one thing that often gets overlooked: sleep. And not just for the kids, for parents too.
The truth is, a well-rested family is a happier, calmer, and more connected family. Sleep is what helps kids learn, focus, and manage their emotions at school. And for us as parents, it’s what allows us to show up with patience and energy (well, most days).
As Dr. Matthew Walker wisely said, “Sleep is not a disposable luxury, it’s a non-negotiable biological necessity.”
So, if your summer bedtime routines have drifted (totally normal), now’s the perfect time to reset. Here are six simple, realistic ways to help your family get back on track for the school year.
1. Establish a Consistent Bedtime Routine
Kids thrive on predictability, and a bedtime routine acts like a signal to their brains: “It’s time to slow down and get ready for sleep.”
Your routine doesn’t need to be complicated. Think bath, pajamas, books, and cuddles. Keeping the steps in the same order each night helps reduce bedtime battles because your child knows exactly what to expect.
💡 Bonus Tip: If your child resists bedtime, try a visual routine chart. Kids love checking off steps and it gives them a sense of accomplishment along the way.
2. Shift Bedtimes Earlier
Late summer nights are wonderful, but early school mornings call for a reset. Moving bedtime earlier ensures your child gets the rest they need to handle their busy school days.
Instead of making a big change all at once, shift bedtime by 20 to 30 minutes every few nights until you reach your goal.
💡 Bonus Tip: If your little one is starting school and dropping their nap, an earlier bedtime will be a lifesaver during this adjustment.
3. Power Down Screens Before Bed
Screens and sleep don’t mix well. The blue light delays melatonin production which makes it harder for kids (and us) to fall asleep.
Try turning off screens about an hour before bedtime. Instead, fill that time with calming, tech-free activities like board games, colouring, puzzles, or just reading together.
💡 Bonus Tip: Make it a special connection time. Kids love having your undivided attention before bed and it helps them feel calm and secure.
4. Create a Dark Sleep Friendly Space
Our bodies are wired to sleep when it’s dark. But with long summer evenings, it may still be light at bedtime. Creating a darker environment helps your child’s body get the message that it’s time to rest.
💡 Bonus Tip: No blackout curtains? No problem. A roll of black garbage bags and some painter’s tape work surprisingly well in a pinch.
5. Set Clear Expectations
If bedtime often turns into a negotiation, clear communication can make a big difference. Walk your child through exactly what will happen, step by step, so there are no surprises.
For example: “After your shower, we’ll put on pajamas, read two books, and then tuck in for sleep.”
💡 Bonus Tip: A simple five-minute warning before starting the routine can ease the transition and reduce pushback.
6. Offer Choices Within Limits
Kids love to feel in control, especially at bedtime. Offering small choices gives them that sense of autonomy while keeping the routine moving forward.
Examples:
“Do you want the green pajamas or the blue ones?”
“We’ll read two books tonight, you can choose which ones.”
💡 Bonus Tip: If there’s a non-negotiable like bathing, give them a choice within it: “Bath or shower?”
When to Ask for Help
Here’s the thing, sleep struggles don’t just “get better” on their own. And you don’t need to push through exhaustion as if it’s some badge of honour. Parenthood is demanding enough without adding chronic sleep deprivation into the mix.
If your child’s sleep is consistently a struggle and it’s leaving everyone in the family drained, that’s your sign to reach out for support.
With the right strategies, better sleep is absolutely possible and the team at Have Baby. Must Sleep. is here to help you!
As we head into this new school year, let’s normalize well-rested families. You deserve it, your kids need it, and everything feels easier when everyone is sleeping well.
Here’s to a school season full of learning, growth, and plenty of zzz’s.
This post was written by wellbe’s friends Emily & Andria of Have Baby. Must Sleep.