Adjusting Sleep Schedules for Kids

Summer’s long sunny days mean a change in many families’ sleep schedules. Kids may stay up later and sleep in during the summer break. Switching to a back-to-school sleep schedule can be a tough transition for some kids. 

A gradual approach helps, says Allison H. Clarke, PhD, a pediatric psychologist specializing in behavioral sleep medicine at Lurie Children’s. “We have to think about how we’re going to get kids back to waking for their school start time long before the first day of school,” she says. “It’s not something you want to do in one day.”

Here, Dr. Clarke explains why sleep matters for students and how to adjust your child’s sleep schedule for school days.

How much sleep do kids need? 

Every child has their own unique sleep needs. Generally, healthcare providers recommend the following hours of sleep per age for students:

• Elementary school students (ages 6 to 12): 9 to 12 hours 
• Middle and high school students (ages 13 to 18): 8 to 10 hours

The total number of hours of sleep your child gets within 24 hours is important. But quality of sleep also matters, according to Dr. Clarke.

“Does your child spend hours awake in bed before falling asleep?” she says. “Do they wake up frequently and have disrupted sleep?” 

Kids who don’t get enough consistent quality sleep may experience physical and emotional symptoms. One study of 9- and 10-year-olds who got fewer than nine hours of sleep each night found they experienced mental health and behavioral challenges like:

• Aggression
• Anxiety
• Cognitive (thinking) problems
• Depression
• Impulsive behavior

“Kids who aren’t getting enough quality sleep may have difficulty regulating their emotions,” Dr. Clarke says. “They may have trouble paying attention in class, which can impact their academic functioning.”

Teens and Sleep

Teens often sleep according to one schedule during the school week and a different schedule on weekends. This practice creates challenges, Dr. Clarke says. 

“Our brains and bodies don't feel great when we have what's referred to as ‘social jet lag’ between weekdays and the weekend,” she says. “Consistency of sleep is important.”

Puberty also brings a natural shift toward going to bed later and sleeping later in the morning. “It can be challenging to figure out how to maintain a consistent sleep schedule for teens when early school start times or activities do not line up with their biological clock,” Dr. Clarke says. 

How to Change to a Back-to-School Sleep Schedule

The best way to keep your child’s sleep schedule ready for back to school is to stay consistent with sleep during the summer. But many children and teens stay up later and sleep in throughout the summer months. The key to successfully transitioning to a back-to-school sleep schedule is beginning to shift your child’s sleep-wake schedule several weeks before school starts. “They’re not going to go from falling asleep at 1 a.m. to falling asleep at 10 p.m. very easily,” Dr. Clarke says.

You can help your student shift to a back-to-school sleep schedule through a variety of approaches:  

Change their wake-up time

Don’t focus on your child’s bedtime first, Dr. Clarke says. Instead, wake your child about 15 minutes earlier than they’ve been getting up all summer. Change their wake-up time by another 15 minutes every few days until they’re out of bed at their school day wake-up time. 

“We can’t control when kids fall asleep,” she says. “The only thing we have control over is the wake time. When we shift to an earlier wake time, we typically see that bedtime shifts naturally, and the child can fall asleep earlier.”

Create a school night routine

Making time for your child to relax before getting into bed can make it easier for them to fall asleep. “We really have to build in that time to transition from the busyness of the day to winding down before bed,” Dr. Clarke says.

Bedtime routines help kids relax. Depending on your child’s age, they may:

• Do yoga or stretching
• Listen to a podcast or soothing music
• Meditate
• Read with you or on their own
• Take a bath or shower
• Write in a journal

Have kids put their devices aside, if possible. No screens within two hours of bedtime is ideal, says Dr. Clarke. “It’s really challenging because that’s how kids socialize,” she says. “On school nights, they’re also doing homework on electronics.”

The hours before bed might be better suited to watching television than using a handheld device when eliminating screens altogether isn’t possible. “There’s some research that suggests television is better than a handheld device because it’s farther from your face and less interactive and engaging,” Dr. Clarke says. Watching television together can also be a way for families to relax and enjoy conversations.

Give them something to wake up for

You can ease your child into waking up earlier by giving them a fun reason to get up. A morning family activity, favorite breakfast or plans with friends can help get kids out of bed.

Make falling asleep pressure-free       

Kids who have trouble falling asleep may dread bedtime. Don’t insist that your child get into bed if they’re not tired. Encourage them to engage in relaxing activities, Dr. Clarke says. “Let them know that whenever their body is ready, they can lay down,” she says. “Sometimes, just taking that pressure off sleep can help make sleep onset easier.”

Use sunlight wisely

Sunlight is an important cue for our bodies. Have your child get a few minutes of exposure to bright light when they wake up. “Exposure to bright light triggers the body to realize that the day has begun,” Dr. Clarke says. Getting sunlight or sitting with a light box helps decrease production of melatonin, a natural hormone that regulates our sleep cycle.

Can my child stay up later on the weekend?

Try to keep your child’s sleep schedule the same on weeknights and weekends. When kids do stay up late, try to keep the same wake time. A good guideline is having no more than a two-hour difference in your child’s typical bedtime or wake time on weekends. 

“Once you go past a two-hour change in bedtime or wake time, it makes it even more difficult for kids to reset and fall asleep at their desired bedtime on Sunday night. That makes getting up for school more challenging,” Dr. Clarke says.

Teens who sleep late on weekend mornings may have trouble falling asleep at night. “The biggest factor that impacts bedtime is how long kids have been awake,” she says. “The sleep drive needs time to build up.”

What to Do When Kids Can’t Sleep or Don’t Want to Sleep

Your child may not get enough quality sleep for different reasons. Some kids go to bed willingly but can’t fall asleep. Others have trouble settling down for the night. Dr. Clarke recommends a few different strategies to improve kids’ sleep.

Find out what’s behind bedtime resistance

When kids resist going to bed, it’s important to find out why. Are they not tired? Do they struggle to fall asleep? Talk to your child about why they don’t want to go to bed. 

Understanding what’s behind your child’s sleep reluctance can help you make changes that may make bedtime easier. Some kids need to talk about the stresses of their day so they can relax their minds for sleep. Others may benefit from environmental changes like lowering the room temperature or lighter-weight bedding if they feel too warm. 

Help your child listen to their body

“It’s important to be consistent and reinforce the need for sleep,” Dr. Clarke says. “Aligning your child’s bedtime with when their body is naturally tired helps prevent frustration. You can gradually adjust their wake time to help them fall asleep earlier. We don’t want a child to lay awake in bed and feel frustrated.”

Limit stimulating foods and drinks

It’s important to avoid foods and drinks that interfere with kids’ sleep, such as coffee, tea, soda and chocolate. “Kids are especially sensitive to caffeine,” she says. “Make sure kids aren’t getting caffeinated beverages, especially at lunchtime.”

Reinforce positive bedtime behavior

Some kids demand one more story or keep getting up after they’re in their beds. Dr. Clarke encourages parents to reinforce positive behavior. “Reward your child with tons of attention for listening and being compliant with bedtime,” she says. “Avoid engaging in power struggles over going to bed.”

Physical Conditions That Can Affect Your Child’s Sleep

Some kids experience physical conditions that change how they sleep. Your child may have:

• Restless leg syndrome
• Sleep apnea
• Snoring

Children who have attention deficit hyperactivity disorder (ADHD) may also have difficulty falling asleep. “Kids with ADHD can find it harder to calm their bodies and quiet their minds at bedtime,” Dr. Clarke says. 

A bedtime routine that includes progressive muscle relaxation, stretching or yoga can help. “Some kids need more sensory input to focus on something and quiet their brain, like an audiobook or podcast,” she says.

Talk to your child’s pediatrician if they experience a physical condition that affects their sleep.

Should my child see a pediatric sleep specialist? 

A visit with a sleep specialist may help if your child:

• Breathes through their mouth at night or gasps in their sleep
• Falls asleep during class
• Misses school because they can’t wake up in the morning
• Moves a lot during sleep
• Snores loudly

“If a child seems really, really scared to go to sleep or has a very hard time falling asleep and sleep strategies aren’t working, that’s a great reason to come see a specialist,” Dr. Clarke says.

Learn more about the pediatric sleep center at Lurie Children’s

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