As the summer holidays draw to a close across Europe, families from Lisbon to Warsaw are facing the familiar challenge of resetting children's body clocks. Long evenings, sleepovers, and holiday travel have likely pushed bedtimes later, but experts say a gradual approach can make the transition smoother.
“We don't say ‘get good sleep’ just because,” said Gabrina Dixon, a paediatrician at Children's National Hospital in the US. “It really helps kids learn and it helps them function throughout the day.” Consistent sleep schedules signal the brain and body to wind down, making it easier to fall asleep, stay asleep, and wake up refreshed—essential for staying focused in class.
Sleep needs vary by age: preschoolers may need up to 13 hours, tweens between 9 and 12, and teenagers 8 to 10. When children don't get enough, they can struggle with attention, experience daytime sleepiness, and become irritable.
Ease into an earlier bedtime
Experts recommend shifting bedtimes gradually, starting one to two weeks before the first day of school. Moving bedtime 15 to 30 minutes earlier each night helps the body adjust without causing sleep deprivation. “If your child's sleep schedule needs to be shifted, that shift should be slow,” advised Brian Chen, a doctor at the Cleveland Clinic. “Making a sudden change can leave kids sleep-deprived and groggy.”
In the hours before bed, avoid heavy meals and screens. Instead, encourage relaxing activities like reading or taking a warm shower. Nitun Verma, a spokesperson for the American Academy of Sleep Medicine, likened the process to easing off the gas pedal while driving: “You're trying to take the cognitive load off your mind.”
Morning light also helps. Sitting near a window or spending time outside after waking can help reset the internal clock, making it easier to feel alert during the day.
Address first-day anxiety
Sleep quality matters as much as duration. First-day jitters can keep children awake even with an early bedtime. Dixon suggests parents talk to their kids about what's worrying them—whether it's a new school, making friends, or something else. A test run, like visiting the school or meeting classmates at an open house, can reduce anxiety.
Not every family can perfect a routine in advance, but experts say doing what you can is enough. “I always say, 'Take a deep breath, it'll be okay,'” Dixon said. “And just start that schedule.”
For families dealing with additional stressors, such as rising nighttime temperatures that can disrupt sleep, a consistent routine becomes even more important. And as schools across the continent address issues like school safety, a well-rested child is better equipped to handle the demands of the classroom.
