How to Reset Sleep Before School Starts

Lindsey Burchfield
Jul 30
3 min read

A step-by-step guide to making mornings smoother and bedtimes easier—for kids and parents

Summer is full of late nights, lazy mornings, and plenty of flexibility. But as the first day of school creeps closer, so does the panic around getting your child back on a routine.

The truth? You don’t need to overhaul your entire schedule in one night. With a few simple adjustments, you can gently guide your child back to school-ready sleep in just a week or two.

Here’s how:

1. Start Shifting Sleep 7–10 Days Before School Starts

Don’t wait until the night before school. Gradually adjust bedtime and wake-up time by 15–30 minutes every couple of days.

📆 For example:

If your child has been going to bed at 9:30 PM and waking at 8:30 AM, aim for 9:00 PM/8:00 AM… then 8:30 PM/7:30 AM… and so on.

This slow shift helps your child’s circadian rhythm adapt naturally—without battles or burnout.

2. Reintroduce a Consistent Bedtime Routine

After a summer of spontaneity, kids thrive on predictability. A calming bedtime routine cues the brain and body that sleep is coming.

💤 Try a simple 3–4 step flow:

Bath
Pajamas
Book
Lights out

Make it consistent, calm, and screen-free.

3. Wake Up at the Same Time Every Day (Even Weekends)

We know—it’s tempting to let them sleep in on Saturday. But consistency is your secret weapon when resetting routines.

⏰ Set the alarm for the same time every morning to help regulate your child’s internal clock and make school mornings feel less jarring.

4. Get Natural Light First Thing in the Morning

Light exposure early in the day helps suppress melatonin and signal to the brain: it's time to be awake.

☀️ Open the curtains, eat breakfast by a window, or step outside for 10–15 minutes in the morning.

5. Wind Down the Evenings

Just as light in the morning helps with wake-ups, dim lighting in the evening helps with wind-down.

💡 Turn off bright lights and screens 60 minutes before bedtime. Swap devices for books, puzzles, or quiet play to ease the transition to sleep.

6. Avoid Catch-Up Naps That Push Bedtime Later

If your child is extra tired during the transition, you might see earlier meltdowns or a need for rest.

💡 Instead of long naps, encourage quiet time and an earlier bedtime to help them adjust.

Long or late naps can push bedtime too late and make the next day harder.

7. Use a Visual Routine Chart for Mornings and Evenings

Especially for younger kids, having a visual step-by-step chart for mornings and nights can reduce resistance and empower independence.

📋 From brushing teeth to packing backpacks, a chart keeps everyone on track.

👉 Grab ours here: Morning & Bedtime Routine Charts

Bonus Tip: Still struggling?

You’re not alone. Back-to-school transitions can stir up more than just tired eyes—they can resurface sleep regressions, anxiety, or big behavior shifts.

💬 If you need personalized help, book a Sleep Evaluation Call with one of our certified specialists. We’ll guide you through a custom plan so your family starts the school year rested, not rushed.

👉 Link to Book a Call

Final Thoughts

Resetting sleep doesn’t have to feel like a battle. With just a bit of planning, consistency, and support, your child can start the school year feeling refreshed—and so can you.

You've got this. And if you need us, we're just a message away.