As the summer holidays wind down and September (aka “Sleeptember”) begins, parents everywhere are preparing for the back-to-school rush. While you’re likely thinking about uniforms, stationery, and school supplies, there’s one essential item that should be on your list: sleep.

Ensuring that your child gets back into a healthy routine is just as important as making sure they have their new school shoes. While Summer holidays are fun and exciting, they can seriously disrupt sleep. So it’s important, as parents, you take the lead in preparing for the school year with good sleep habits.

Here are our top tips for getting your child’s sleep back on track before the school bell rings.

1. Ease into Earlier Bedtimes

Late nights can be a common habit during summer, and it can be tough to shake. Younger children need around 10–11 hours of sleep a night, while teens require around 9 hours. If bedtime has slowly shifted later over the holidays, try adjusting it in small, manageable increments. Move it earlier by about 15 minutes every few nights until they’re back to their regular school night schedule.

2. Limit Screen Time Before Bed

You’ve probably heard this one before, but it’s crucial—reduce screen time before bed. The blue light from screens can interfere with melatonin production, making it harder for your child to fall asleep. Instead of screens, encourage activities that are relaxing and engaging, such as colouring, doing a jigsaw puzzle, or playing with fidget toys. For younger children, there’s nothing like a traditional bedtime story to help them wind down.

3. Get Outside

Spending time outdoors is fantastic for your child’s mood and overall well-being, and it’s great for sleep too! Encourage outdoor play during the day, but as Sleeptember approaches, try to bring them inside earlier to prevent overstimulation before bed. Alternatively, an evening walk can help burn off any extra energy and promote relaxation before sleep, especially on those days when screen time has been higher than usual.

4. Talk About Sleep

Many young people don’t understand the importance of sleep, and some may even resist bedtime. Having an open conversation about why sleep is essential could be the key to helping them develop their own healthy relationship with sleep. You could explain how sleep helps restore their brains and bodies, giving them more energy for their favourite activities like playing video games, spending time with friends, and even staying sharp in school.

Making Sleep a Priority for a Successful School Year

Getting children and teens to stick to a bedtime routine is never easy, especially after weeks of summer fun. However, easing them back into good sleep habits will do wonders for their mood, focus, and energy levels as they return to the classroom.

For more expert advice on helping your child establish a healthy sleep routine, visit The Sleep Charity. And if you’ve got a teen who’s struggling with sleep, check out the dedicated platform just for them at Teen Sleep Hub.

Remember, sleep is just as important to your child’s success as any other back-to-school essential. So, as you tick items off your list this September, don’t forget to add sleep to the top!