Top Tips to Get Older Kids Back into a School Sleep Routine
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By Helen McEneaney – Dreamy Tots Sleep
After weeks of later bedtimes, lazy mornings, and summer fun, the back-to-school
transition can feel like a big adjustment – for both kids and parents! Suddenly those
7am starts are back on the horizon, and the thought of getting your child up and
out the door on time (without meltdowns or morning drama) might seem a bit
daunting.
The good news? With a bit of prep and a few small tweaks, you can gently guide
your older child back into a healthier sleep rhythm in time for the new school year.
Here are my top tips to make that transition smoother for everyone.
1. Ease into Earlier Bedtimes Gradually
Don’t wait until the night before school starts to reintroduce earlier bedtimes! About
1–2 weeks before school returns, start bringing bedtime forward by 15–20 minutes
every few nights. The same goes for wake-up times. This gives your child’s body
clock time to adjust without it feeling like a shock to the system.
Consistency is key here – even if mornings feel early at first, stick with it. The body
clock will catch up.
2. Reintroduce a Bedtime Wind-Down Routine
Older kids still benefit from a calming, predictable wind-down routine – especially
when routines have been more relaxed over the summer.
- About 30–60 minutes before lights out, start reducing stimulation. This could mean:
- Switching off screens (TV, tablets, phones)
- Having a shower or bath
- Reading a book
- Chatting about their day
- Listening to calming music or an audiobook
Even as kids get older, they still need time to shift from busy mode to sleepy mode.
And with evenings staying bright well into September, their bodies can struggle to
recognise it’s time to wind down. A good quality set of blackout blinds can really
help here – they create a darker environment that supports melatonin production
and signals to the brain that sleep is coming.
3. Be Mindful of Screen in the Evening
We all love our devices, but screens in the hour before bed can make it harder for
children to fall asleep. The blue light delays melatonin production (the sleepy
hormone), which means their brain might still be wide awake even if it is "bedtime."
It might not be easy or well-received at first, but encouraging screen-free time in the
hour before bed can make a real difference. If possible, keep devices out of the
bedroom overnight. Try swapping TikTok or YouTube for a book, magazine, or some
quiet drawing time instead.
4. Set Up a Sleep-Friendly Environment
Older kids can be just as sensitive to their sleep environment as younger ones. Make
sure their room supports good sleep by keeping it:
- Dark (blackout blinds really help!)
- Cool
- Quiet (or use white noise if needed)
-
Comfortable (with age-appropriate bedding and no cluttered distractions)
Let them be involved in setting up their bedroom – it can help them take ownership
and feel pride in their “sleep space”.
5. Stick to a Consistent Wake-Up Time (Even on Weekends!)
I know – this one isn’t always popular! But getting up at a similar time every day
(within 30–60 minutes, even on weekends) helps regulate your child’s body clock
and makes school mornings far easier.
A consistent wake-up time is actually more powerful than a consistent bedtime
when it comes to resetting sleep patterns. It helps lock in the rhythm and reduce
weekday struggles.
In Summary
You don’t need to overhaul everything overnight – just start gently reintroducing
routine, reducing stimulation before bed, and prioritising sleep-friendly habits in the
lead-up to the new school term.
Back-to-school doesn't need to mean back to battles. With a little planning (and a
lot of patience!), your older child can return to school feeling well-rested and ready
for the term ahead.
Need help with sleep in your home? I offer support tailored to children of all ages –
get in touch if you'd like to chat.
Helen McEneaney
Certified Child Sleep Consultant
Dreamy Tots Sleep
Helping families get the rest they need – all year round.
