Let’s start with some honesty: I’m not just a pediatric sleep consultant—I’m also a mom of two, and I get it. The late bedtimes, slow mornings, and carefree chaos of summer? We’ve lived it too.
This summer, I once again gave myself (and my kids) permission to relax the rules a bit. My kids are now 13 and 9, and I embraced the magic of long evenings and flexible bedtimes. It was wonderful.
But now? The school year is calling. And I know from both personal and professional experience that kids thrive when their sleep schedule supports their growing bodies and brains.
So how do we shift from summer mode to school-ready sleep without resistance or meltdowns?
Here are my top six back-to-school sleep strategies to help your kids adjust smoothly—and set your entire family up for success this school year.
1. Set a Consistent Bedtime That Aligns with Their Sleep Needs
Let’s bust a common myth: most elementary-aged children need 9 to 11 hours of quality sleep every night. If your child needs to wake up at 7:00 A.M. for school, their ideal bedtime falls somewhere between 8:00–8:30 P.M. (or earlier if they tend to need more rest).
And here’s the secret: bedtime isn’t just when they close their eyes. It starts when the routine begins.
💡 Tip: Start the bedtime routine about 30 minutes before the actual sleep time. Kids need time to unwind, and those extra minutes help prevent the stress of “trying to fall asleep” right away.
Bonus? When your kids go to bed on time and fall asleep easily, you get your evenings back. Whether it’s a quiet glass of wine, Netflix with your partner, or just sitting in peace, that evening reset is important for you, too.
2. Don’t Wait Until the Night Before School Starts
Sleep isn’t something that can shift overnight—literally.
If your child has been going to bed at 9:30 or 10:00 P.M. all summer, aim to gradually adjust their sleep schedule over 1–2 weeks. Move bedtime earlier by 15–20 minutes every few days until you reach your ideal school-night bedtime.
📆 Mark it on your calendar and plan ahead. Shifting slowly helps avoid crankiness and bedtime battles.
(And if you need to sneak the clock ahead a few minutes to help them transition? You have my blessing.)
3. Reinforce a Predictable Bedtime Routine
Whether you had a solid routine before summer or you’re starting fresh, now’s the time to commit to consistency.
Kids crave predictability, especially at bedtime. A calming, repeatable routine helps their brains switch from “go mode” to “rest mode” and promotes the natural release of melatonin, the sleep hormone.
🛁 Try this simple 5-step bedtime routine:
Bath or shower
Pajamas
Brush teeth
2 short books
Snuggle, meditation, or a calming song
When the same steps happen in the same order every night, your child knows exactly what to expect—and that comfort makes bedtime smoother for everyone.
4. Turn Off Screens Before Bedtime
We all love a good show or video, but screen time before bed is one of the fastest ways to derail your child’s ability to fall asleep.
Screens (TVs, tablets, phones, computers) emit blue light, which suppresses melatonin and keeps the brain alert—exactly what we don’t want before bed.
📵 Sleep tip: Shut down screens at least 1 hour before bedtime (2 hours is even better). Swap screen time with puzzles, coloring, reading, or music. Calmer activities = calmer brains = smoother bedtimes.
And yes, this goes for adults too. (I know. I said what I said.)
5. Make the Bedroom Dark—Really Dark
Especially during the summer and early fall, late sunsets and early sunrises can make it hard for kids to fall—and stay—asleep.
Even small amounts of light can tell the brain to “wake up.”
🛏️ My recommendation: Use blackout blinds or non-adhesive window film to block out light completely. Curtains alone usually don’t cut it. You can even DIY it with cardboard or black trash bags taped to the windows. It doesn’t have to be pretty—it just has to be dark.
This one fix can dramatically improve both the quality and duration of your child’s sleep.
6. Incorporate Mindfulness to Calm Busy Brains
A new school year can bring excitement, but also nerves. Some kids may have anxiety around changes, new teachers, or social dynamics—and those feelings often show up at bedtime.
✨ One of my favorite tools? Zenimal (use code ANDIMETZLERSLEEPCONSULTING for a discount). It’s a screen-free meditation device designed just for kids, with guided tracks to help them calm their minds and ease into sleep.
Try listening to one or two tracks together during the day, then weave it into the bedtime routine a few nights a week. It can be a game-changer for anxious sleepers—and helps them build emotional resilience, too.
Why Prioritizing Sleep Makes a Huge Difference
Great sleep isn’t just about avoiding crankiness. It’s essential for:
Learning and memory
Mood regulation
Focus and attention
Emotional well-being
Stronger immune systems
When your child is well-rested, everything feels easier—for everyone in the house.
And let’s not forget, when bedtime isn’t a nightly power struggle, you get the evening space you deserve.
Quick Recap: 6 Back-to-School Sleep Tips
✅ Set a consistent bedtime that supports 9–11 hours of sleep
✅ Start adjusting sleep schedules 1–2 weeks before school starts
✅ Reinforce a predictable bedtime routine
✅ Turn off screens at least 1 hour before bedtime
✅ Create a dark, distraction-free sleep environment
✅ Use mindfulness or meditation tools to ease nighttime worries
Need Help With a Sleep Struggle?
If you’re trying your best and it still feels like bedtime is chaos, you’re not alone—and you don’t have to figure it out on your own.
Whether your child struggles to fall asleep, wakes up during the night, or resists bedtime altogether, I’d love to help.
📞 Book a free discovery call and let’s talk about what’s going on in your home. Together, we can create a customized plan to get your child (and you) sleeping soundly again.