The bedtime-routine guide to going back to school: Start adjusting early

The brighter days, longer evenings and the often freer mornings of the summer holidays, mean regular bedtimes are typically abandoned for the summer months. But sleep matters, as any parent of an overtired, cranky child will testify — and not just for the sake of the parents’ sanity.

Five- to 12-year-olds need between nine and 12 hours sleep, while those aged 13 to 18 need eight to 10 hours, sleep consultant Tessa O’Connor explains. Along with irritability, lack of sleep can lead to “lack of motivation, difficulties concentrating and learning, increased stress levels, and forgetfulness”, she says.

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“Over the summer, bedtime can become later ... Children may be getting less sleep overall as they go to bed later. It does not automatically mean they sleep later — it is often the opposite.”

For teenagers who appear to be better at sleeping in, the shift in sleeping pattern can prove problematic when that opportunity to sleep later is gone, O’Connor says.

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Screen and device use can also negatively impact the quality of sleep, so I suggest perhaps agreeing to turn them off an hour before bedtime, leaving them out of the bedroom and keeping them off until after breakfast

Adjusting bedtimes ahead of back-to-school can be done either gradually or all at once, she suggests. “Ensure you have a solid and predictable bedtime routine in place that helps your child wind down. Wake up at the usual time for school days, and start the day so that their body clock can get used to this also.”

Visual aids such as reward charts can help. She also advises parents to limit screen time before bed, and adds that blackout blinds can be very helpful for children who struggle to sleep due to the brighter evenings.

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While teenagers may not need as long to readjust to school bedtimes, they may need some encouragement to get back into the swing of it. “Something simple like a bath, PJs, brush teeth, read for a while and then lights out,” she says.

“Screen and device use can also negatively impact the quality of sleep, so I suggest perhaps agreeing to turn them off an hour before bedtime, leaving them out of the bedroom and keeping them off until after breakfast. Deciding this together may be easier than just imposing rules without discussion. We want our teenagers to feel supported, listened to and part of the decision making,” she advises.

“A dark and quiet room can be beneficial for all ages. Plenty of fresh air during the day can help us sleep better at night. If you have a teen who has been spending lots of time indoors on the computer, encourage them to take a short walk outside during the day.”

O’Connor also recommends avoiding stimulants such as energy drinks, fizzy drinks and tea and coffee, and setting a regular wake time. “If your teenager has trouble falling asleep, consider helping them find a relaxation technique like meditation, listening to relaxing music or an audiobook.”