Back-to-school sleep tips to help children reset their routine

The school bags are probably still somewhere under a pile of beach towels, the lunchboxes haven’t seen the light of day since June and bedtime — well, bedtime has been more of a loose suggestion than an actual rule. If that sounds familiar, you’re not alone. Summer does things to sleep routines, and not always in a good way.

With the new school year fast approaching, now is the time to start thinking about getting the kids back on track — before the chaos of that first Monday morning hits and everyone is in bits by 8am. Sleep experts and bed manufacturers Respa Beds have shared some practical advice for helping children ease back into a healthy sleep routine before the school bells ring again.

According to Stephen McGlaughlin, Head of Sales at Respa Beds, the trick is to avoid going cold turkey on the summer schedule. “After the freedom of the summer holidays, it’s completely normal for children’s sleep routines to have shifted. Rather than trying to change everything overnight, introducing a few consistent habits in the weeks leading up to school can help their body clock adjust gradually,” he says.

Shift bedtime gradually, not all at once

If your child has been going to bed an hour or two later than usual — and sleeping in to match — dragging them back to a 7:30pm bedtime overnight is a recipe for meltdowns all round. Instead, start nudging bedtime earlier by 15 to 20 minutes every couple of nights in the week or two before school returns. It’s a gentler reset and far less painful for everyone involved.

Keeping wake-up times consistent is equally important. It might be tempting to let them sleep in during those last few precious days of freedom, but getting up at a similar time each morning will help their internal clock recalibrate before the alarm starts doing it for them.

Screens before bed are the other big culprit. Phones, tablets, TVs and games consoles should ideally be switched off well before bedtime and replaced with something calmer — reading, colouring or even just a chat about the day. It won’t always be a smooth transition, but it’s worth starting now rather than the night before school.

Bring back the bedtime routine

Children are creatures of habit, even if they’d never admit it. A predictable sequence — shower, brush teeth, pyjamas, story or quiet time — sends a clear signal that the day is winding down. The more consistent the routine, the easier it becomes for them to switch off.

The bedroom environment matters too. A quiet, darkened room at a comfortable temperature will do a lot of the heavy lifting. If the evenings are still bright (and in August in Ireland, they can be), blackout blinds are worth their weight in gold.

Stephen puts it well: “The aim isn’t to make bedtime a battle. Creating a calm and predictable routine gives children the opportunity to wind down and understand that the day is coming to an end. Even small changes, introduced consistently, can make a real difference when those early school mornings return.”

Don’t forget to check their bed and mattress

Here’s something easy to overlook in the back-to-school rush: kids grow fast, and the mattress that was perfectly comfortable two years ago might not be giving them the support they need now. Before school starts, it’s worth running a quick check — look for any signs of sagging or wear, and make sure their pillow is still doing its job properly.

Stephen is reassuring on this point: “Parents don’t need to rush out and replace everything, but it’s worth checking the mattress for signs of wear or sagging and making sure their pillow and bedding are still comfortable.” A few minutes of investigation now could make a real difference to how rested they feel come September.

And if the first week back isn’t perfect? That’s fine too. Children may be tired and a little out of sorts as they readjust — consistency and patience will get them there. Give it a week or so and those early mornings will start to feel a lot more manageable. For all of you.