As summer winds down, families start shifting from late nights and relaxed routines to early mornings, bus rides, and packed lunches. That change can be exciting, but it can also feel sudden. This is especially true for kids.
Adena Health is here to help make that transition a little easier. We’ve created a three-part blog series focused on key back-to-school health topics. Each post offers simple, practical steps to support your child’s well-being.
We’re starting with one of the most important foundations for a healthy school year: sleep.
A consistent sleep schedule is one of the most effective ways to set students up for success. Rest impacts everything from mood and memory to focus and learning. But after a long break, many students struggle with late nights and groggy mornings. According to the Sleep Foundation, poor sleep can make it more challenging for children to concentrate, remember what they learn, and manage their emotions. These challenges can lead to lower test scores, difficulty following directions, and trouble interacting with classmates. All of these factors affect how well a child learns and grows during the school year.
In this blog, we will walk through simple steps to help students ease back into a healthy sleep routine, so they feel rested, ready, and confident for the year ahead.
Why a healthy sleep schedule matters for students
Sleep is one of the most important tools for school success. When kids get enough rest, they are more focused, less stressed, and better able to learn. It supports memory, concentration, and problem-solving skills that students need to do well in class and manage their day.
Lack of sleep can also affect mood and social interactions. Tired students may feel more irritable or anxious, which can make it harder to connect with teachers and classmates.
Here are a few key reasons why sleep should be a priority:
Improved academic performance: Rested students are more attentive and engaged in class.
Better mental health: Good sleep helps reduce stress and supports emotional stability.
Stronger cognitive function: Sleep improves memory, learning, and decision-making.
Getting back into a school routine takes effort, but it is worth it. With a little structure and support, your child can start the year feeling well rested and ready to learn.
Step-by-step guide to fixing sleep schedules before back to school
So, how can families make the shift from summer routines to school schedules? Here are a few practical steps to get started.
Step 1: Set a target bedtime and wake-up time.
Choose a bedtime and wake-up time that match your child’s school schedule and allow for enough rest. According to the American Academy of Sleep Medicine, school-age children between 6 and 12 years old require approximately 9 to 12 hours of sleep in 24 hours to support healthy development and daily functioning.
Start small — after all, it’s easier for the body to adjust to small changes than big ones. Shift your child’s current sleep and wake times by 15 to 30 minutes each day until they reach their goal.
Step 2: Create a bedtime routine.
A consistent routine at night helps the body know it is time to wind down. Choose relaxing activities that happen in the same order each night. This builds a sense of calm and prepares kids for sleep.
Some helpful bedtime habits include:
Reading a short story or chapter
Taking a warm bath or shower
Enjoying story time or cuddle time to help them unwind and feel safe
Step 3: Limit screen time before bed.
Screens can interfere with sleep by overstimulating the brain. Try to turn off TVs, tablets, and phones at least one hour before bedtime. Instead, suggest screen-free activities like listening to music, drawing, or journaling.
Step 4: Be mindful of diet and exercise.
What your child eats and how they move during the day can affect how they sleep at night. Try to avoid caffeine and sugary snacks in the evening. Encourage regular physical activity earlier in the day to help them feel more tired at night.
Step 5: Involve students in the process.
Let your child help build their sleep plan. When they have a voice in the process, they are more likely to follow through. Celebrate small wins to keep motivation high and reinforce good habits.
By building healthy habits now, families can ease the transition back to early mornings and busy school days.
Making sleep a priority this school year
Sleep is more than just part of a bedtime routine. It plays a vital role in a child’s health, learning, and emotional well-being. When kids get enough rest, they are more prepared to focus, manage stress, and succeed in the classroom.
If your child is having trouble falling asleep, waking during the night, or feeling overly tired during the day, it may be time to talk with a pediatrician. Adena Pediatrics is here to help with practical support and personalized care. Learn more or schedule an appointment at Adena.org/Pediatrics.
This blog is the first in a three-part series to help your family get ready for the school year. Up next, we’ll share simple hygiene tips to keep students healthy and feeling their best. Then, we’ll take a closer look at strategies to support your child’s mental and emotional well-being throughout the school year.
Let’s work together to make this school year a healthy, restful, and successful one.