How to Reset Your Child’s Sleep Schedule for Back-to-School Success

As a pediatric sleep consultant (and a mom who’s had to reset summer schedules plenty of times), I get it. Summer nights are fun, but come August, that late-night chaos starts catching up with everyone, including your littles.

If your child is heading back to school soon or even starting daycare/preschool, this guide will help you gently and realistically get their sleep back on track without the power struggles or meltdowns.

Why Sleep Schedules Matter for Back-to-School

During the school year, kids rely on the predictability of a consistent sleep routine to help them wind down, rest, and recharge. When they’re overtired, their bodies have a harder time focusing, regulating emotions, and soaking in everything they’re learning at school.

Resetting their internal clock now sets them up for smoother mornings and calmer evenings once the school routine starts back up.

1. Start by Shifting Bedtime Earlier—Slowly

If bedtime has been creeping later (hello, beach days and late movies), now’s the time to gradually bring it back.

Start with 15-minute earlier bedtimes every 2–3 days until you reach their ideal school-night bedtime.

This gentle shift helps avoid overtiredness and gives their body time to adjust naturally

2. Reset Wake-Up Time Before School Starts

Bedtime is only half the equation. Morning wake time matters just as much.
A week or two before school starts, begin waking your child at the time they’ll need to be up for school.

This helps with:

• Resets their internal clock

• Ensures they’re tired at night

• Helps you all practice the morning routine (without the morning scramble!)
  

3. Bring Back the Bedtime Routine

Let’s be honest, most of us toss routines out the window during summer. That’s totally normal. But now’s the perfect time to bring back your school-year rhythm

The routine should include at least one thing from each of these four components: Hygiene, Nutrition, Communication, and Contact.

The five B’s is ideal:

• Bath

• Bottle/Boob

• Brushing teeth

• Book

• Bedside Cuddles

These familiar steps signal the brain and body that it’s time to wind down. If you’ve let go of some of these steps this summer, pick 2–3 calming ones to start reintroducing this week.

 P.S. If your child struggles with falling asleep or staying asleep, check out Signs of an Overtired Baby and How to Break the Cycle.

4. Structure the Day—Not Just the Night

Sleep is influenced by what happens throughout the day, not just in the evening.

Try to bring back some school-day rhythms by implementing:

• Consistent mealtimes

• Outdoor time pre/post dinner

• A screen-free hour before bed

• Quiet, sensory-friendly wind-down time after dinner

All of this supports your child’s nervous system and makes it easier for their body to settle into sleep.
Learn more from the AAP’s tips on sleep and child health.

Final Thoughts: Keep It Gentle and Realistic

You don’t have to overhaul your family’s life overnight. Start with one or two changes this week—bedtime, wake-up time, or even just reintroducing a bedtime story. With a little consistency, flexibility, and intention, your family will be in a better groove before the school year begins.

Need help easing your little one into a back-to-school routine without tears or power struggles?

Join my Creating Well-Rested Families Membership for gentle, expert support, a full sleep library, bi-weekly coaching, and the mom village you didn’t know you needed!