Back to school after the summer holidays can be an exciting time, but getting back into a school-day routine can take a little adjustment. Later bedtimes, lie-ins and relaxed routines can all mean that your child’s body clock needs some time to readjust.
The good news is that you don’t need to make the change overnight. A gradual approach can make the transition much easier for everyone.
Start adjusting bedtime gradually
If your child has been going to bed later during the holidays, try moving bedtime earlier by around 10–20 minutes every couple of nights. Continue making small adjustments until you reach your usual school-night bedtime.
For example, if your child has been going to bed at 9.30pm but normally goes to bed at 8.30pm during term time, you could try:
- Nights 1–2: 9.15pm
- Nights 3–4: 9.00pm
- Nights 5–6: 8.45pm
- Nights 7 onwards: 8.30pm
You can use the same gradual approach with wake-up times, bringing them slightly earlier every couple of days.
This gives your child’s body clock time to adjust rather than expecting them to suddenly fall asleep an hour earlier.
Bring back the bedtime routine
A predictable bedtime routine helps your child recognise that it is time to wind down and prepare for sleep.
Start reintroducing the routines you use during term time, such as:
bath or shower → pyjamas → teeth → story → lights out
Keep the routine calm, consistent and enjoyable. Try to avoid turning bedtime into a battle – the aim is to help your child feel safe, relaxed and ready for sleep.
Think about light and screens
Light is one of the strongest signals for our body clock. Getting outside during the day, particularly in the morning, can help your child’s body clock adjust to earlier mornings.
As bedtime approaches, dim the lights and create a calmer environment. Try to avoid screens close to bedtime, as they can be stimulating and make it harder to wind down.
If your child uses a device as part of their evening routine, gradually move this earlier and replace it with a relaxing activity such as reading, drawing, listening to music or talking about their day.
Don’t forget breakfast
Getting back into a regular breakfast routine can help reinforce the difference between school days and holidays. Try to eat breakfast at around the same time each morning and, where possible, encourage some natural daylight and movement afterwards.
Prepare for the first day
A little preparation can reduce anxiety and make the morning feel less rushed.
Getting school bags, uniforms, shoes and lunchboxes ready the night before means there is less to think about in the morning. It can also help your child feel more prepared and in control.
If your child is worried about going back to school, give them plenty of opportunities to talk about how they are feeling.
Starting a new school?
For children starting nursery, school or a new setting, there can be an extra layer of excitement and uncertainty.
New starters may be thinking about lots of things: Who will my teacher be? Where will I sit? Who will I play with? What happens if I need help?
These thoughts can sometimes make it harder to settle at bedtime.
Talk about the new experience positively, but give your child space to share any worries. If possible, visit the school or setting beforehand, walk the route together and talk through what will happen on their first day.
You could also create a simple bedtime conversation around the day ahead:
“What are you looking forward to tomorrow?”
“Is there anything you’re worried about?”
“What could we do to help you feel ready?”
For younger children, role play can be helpful too. Pretending to be the teacher, getting their teddy ready for school or practising saying goodbye can make an unfamiliar experience feel more predictable.
Most importantly, remember that it is normal for new starters to need time to settle. Changes to sleep, bedtime resistance or early waking can happen while they adjust to a new routine.
Keep expectations realistic
It can take several days – sometimes longer – for a child’s sleep pattern to settle after the holidays. Try to be patient and consistent rather than worrying if things aren’t perfect straight away.
If your child doesn’t fall asleep at the new bedtime immediately, don’t panic. Keep the routine consistent and continue with the gradual adjustment.
And remember, good sleep doesn’t have to mean a perfect bedtime every night. The goal is to create a routine that supports your child’s sleep, wellbeing and readiness for the day ahead.
Ready for a fresh start?
A new school year is a great opportunity to reset sleep routines. Start gradually, keep routines predictable and give your child plenty of reassurance – particularly if they are starting somewhere new.
Small changes now can make those early school mornings much easier for everyone.