Reset your child's sleep routine starting 1–2 weeks before the start of school.

Summer vacation is coming to an end, and are you worried about your child's disrupted sleep routine?

If your child goes to bed late, wakes up late, and takes extra naps or screen time during the holidays, it will be very difficult for them to adjust to a new routine when school starts again in September.

Especially children who have not yet developed stable living habits, such as elementary school students or kindergarten students, often show reactions such as, “It’s hard to wake up in the morning,” or “I don’t want to go to school.”

For children who are very sensitive to and have a hard time with change, change can be even more stressful, so it is very important for parents to gradually adjust their sleep schedule .

 

Why is a gradual adjustment necessary?

Children's circadian rhythms take time to adjust to sudden changes.

Can a child who used to go to bed at 10 or 11 p.m. during vacation suddenly go to bed at 8 a.m. the day before school starts?

Most people toss and turn for a long time or are unable to fall asleep until dawn.

In these cases, children are tired in the morning, have difficulty getting to school, and, of course, struggle to concentrate when they return to school. Sometimes, they even refuse to go. Therefore, experts recommend gradually advancing bedtime by 15–30 minutes each day, starting one to two weeks before the start of school .

 

About the gradual sleep adjustment method

1. Set a target time

First, set a target bedtime based on what time your child needs to wake up in the morning after school starts.

For example, if you need to wake up at 7 a.m., it is recommended that you go to bed before 9 p.m. for elementary school children who are recommended to get at least 10 hours of sleep.

2. Move forward a little bit every day

If your current sleep time is later than your target time, try going to bed 15 to 30 minutes earlier each day.

For a child who usually goes to bed at 11:00, adjust the wake-up time to 10:30 for the first three days, 10:00 for the next three days, and 9:30 for the next three days. Of course, you'll also need to move up the wake-up time to see the effect, right?

3. Establish a bedtime routine

Children learn to use “cues” to prepare their bodies for sleep.

Create a bedtime routine that follows the same order every day.
Example) Dinner → Light walk or shower → Brush teeth → Read a picture book → Turn off the lights

👉 Download for free: Sleep Checklist & Bedtime Routine (KOR/ENG)

This routine reduces your child's anxiety and increases predictability.

For children who have a particularly hard time creating a bedtime routine, a visual schedule with pictures or cards can be incredibly effective, so give it a try!

(Click here for more free timetable resources!)

4. Reduce screen time

It goes without saying that to restore your sleep rhythm, you should limit your use of TV, tablets, and smartphones late at night. Blue light suppresses melatonin production, making it difficult to fall asleep.

Starting 1–2 weeks before school starts, try filling your time after 8 p.m. with reading, coloring, or crafts instead of screen time.

5. Increase daytime activity

Getting enough exercise during the day will help you fall asleep more easily at night.

Running around outside in the sunshine can help regulate your body clock, stabilize your mood, and for children with ADHD, physical activity can even help with impulse control.

 

6. Try a simulation of the first day of school.

With only a few days left until the start of the new school year? Practice getting ready and getting dressed for the actual school day. This will help your child feel mentally prepared, thinking, "Ah, school is really starting now."

For children who need visual support, reading social stories repeatedly before bedtime and giving them a preview of what will happen when school starts can help reduce their anxiety significantly (we'll talk about this in more detail later!)

 

Adjusting your child's sleep schedule isn't something you can do overnight . The key is to consistently implement small changes every day! If your child is struggling, don't push them too hard. Instead, work with them to gradually adjust their routine. :)

 

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📌 Reference 

Mindell, J. A. & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews , 40, 93–108.

Norton Children's Hospital. (2023). Healthy back-to-school tips for parents.