{"id":2003,"date":"2026-08-25T10:23:02","date_gmt":"2026-08-25T10:23:02","guid":{"rendered":"https:\/\/uscnews.org\/?p=2003"},"modified":"2026-08-25T10:23:02","modified_gmt":"2026-08-25T10:23:02","slug":"how-to-reset-your-childs-sleep-schedule-for-back-to-school-season-2","status":"publish","type":"post","link":"https:\/\/uscnews.org\/?p=2003","title":{"rendered":"How to reset your child\u2019s sleep schedule for back-to-school season"},"content":{"rendered":"

Second-grader Aaminah Ingram-Kirk, 7, leads the way off the bus for the first day of school at Bishop McCort Catholic Elementary West on Tioga Street in Johnstown, Pa., Aug. 21, 2024. (Thomas Slusser\/The Tribune-Democrat via AP, File)<\/small><\/p>\n

2026-08-25T10:01:08Z<\/p>\n

NEW YORK (AP) \u2014 After a summer of vacations and late nights, it\u2019s time to set those back-to-school<\/a><\/span> alarms.<\/p>\n

A good night\u2019s sleep<\/a><\/span> helps students stay focused and attentive in class. Experts say it\u2019s worth easing kids back into a routine with the start of a new school year<\/a><\/span>.<\/p>\n

\u201cWe don\u2019t say \u2018 get good sleep<\/a><\/span> \u2019 just because,\u201d said pediatrician Dr. Gabrina Dixon with Children\u2019s National Hospital. \u201cIt really helps kids learn and it helps them function throughout the day.\u201d<\/p>\n

The amount of sleep<\/a><\/span> kids need changes as they age<\/a><\/span>. Preschoolers should get up to 13 hours of sleep. Tweens need between nine and 12 hours. Teenagers do best with eight to 10 hours of shut-eye. <\/p>\n

Set an earlier bedtime<\/h2>\n

Early bedtimes<\/a><\/span> can slip through the cracks over the summer as kids stay up for sleepovers, movie marathons and long plane flights. To get back on track, experts recommend setting earlier bedtimes a week or two before the first day of school or gradually going to bed 15 to 30 minutes earlier each night. <\/p>\n

This article is part of AP\u2019s Be Well coverage, focusing on wellness, fitness, diet and mental health. Read more Be Well.<\/b><\/a><\/span><\/p>\n

Don\u2019t serve a heavy meal before bed and avoid TV or screen time two hours before sleep. Instead, work on relaxing activities to slow down, like showering and reading a story.<\/p>\n

\u201cYou\u2019re trying to take the cognitive load off your mind,\u201d said Dr. Nitun Verma, a spokesperson for the American Academy of Sleep Medicine. \u201cIt would be like if you\u2019re driving, you\u2019re slowly letting go of the gas pedal.\u201d<\/p>\n

Parents can adjust their back-to-school plans based on what works best for their child. Nikkya Hargrove moves her twin daughters\u2019 bedtimes up by 30 minutes the week before school starts. <\/p>\n

Sometimes, her kids will negotiate for a few extra minutes to stay up and read. Hargrove said those conversations are important as her children get older and advocate for themselves. If they stay up too late and don\u2019t have the best morning, Hargrove said that can be a learning experience too.<\/p>\n

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