Long summer nights, late mornings, and screen time galore—no wonder the return to early school mornings is an overwhelming task. “Even if you just stayed home, people tend to relax any of the rules they set for their families,” says developmental pediatrician Dr. Jack Herrin. “And when routines are broken—bedtimes, wake-ups, mealtimes—it becomes much harder to adjust again.”

Sleep is one of the most important habits to reset—not just for your child’s mood, but for their ability to learn, focus, and adjust to a full day of school. “Sleep plays a huge role in regulating a child’s attention, memory, and even emotional resilience,” he adds. “Getting them back into a rhythm before school starts helps prevent morning battles and sets the tone for the entire day.”

So how do we reintroduce healthy sleep habits? Dr. Herrin recommends starting at least 10 to 14 days before the first day of school—or even up to a month if possible. But it’s never too late to start the transition in easing kids back into earlier bedtimes.

If your child has been sleeping well past their usual bedtime, don’t expect an instant switch. “Move bedtime earlier by 15 to 30 minutes every few nights,” he shares. “You’re easing their internal clock back to a school-ready schedule, not flipping a switch overnight.”

The same goes for wake-up time. Start setting alarms to mimic school mornings—complete with breakfast and dressing up if needed—so the shift doesn’t feel so abrupt on the first day.

Young children thrive on predictability, and even older kids benefit from a wind-down ritual. After dinner, start replacing screen time with book hour, quiet play, or simply lying in bed and chatting. “You’re changing the routines to something less stressful, more relaxing,” says Dr. Herrin. “Even if it’s just 30 minutes earlier, remind them that they might not fall asleep right away, and that’s okay.”

Avoid stimulating activities like video games or fast-paced shows. “Every time the body is exposed to a screen, melatonin production is suppressed,” he explains. “That’s why we don’t feel sleepy when we’re watching and why it’s harder to stop.”

The weekend “sleep in” is tempting, but it can backfire. Dr. Herrin suggests keeping bedtime and wake time within 30 minutes of the weekday routine, especially in the weeks leading up to school. “One late night can undo several days of progress.”

Small details such as a cool room, quiet space, and low lights can help encourage better sleep. Night lights may comfort younger kids, while older ones might prefer blackout curtains or white noise. Keep gadgets out of reach or out of the room entirely.

Children are more likely to cooperate with routines when they understand the reason behind them. “Explain that sleep helps them feel strong, smart, and happy,” says Dr. Herrin. Link it to something they care about—like having energy to play, doing well in class, or not being cranky in the morning.

When asked what is the most effective when it comes to this topic. Dr. Herrin reiterates how important modeling is. “You want your kid to do something? You model it first,” says Dr. Herrin. “Rules have to apply to everybody, or no one at all.”

Most kids adjust within two to four weeks, assuming routines are enforced consistently. But if your child still struggles with sleep a month after school starts—difficulty falling asleep, constant crankiness, trouble focusing—it may be time to speak with a pediatrician.

“Lack of sleep drains their social battery,” warns Dr. Herrin. “Even their favorite subject won’t hold their attention if they’re exhausted.”

Back-to-school doesn’t have to mean chaos. With a bit of planning, a gentle routine, and lots of patience, your child can start the year well-rested—and that’s a win for everyone.