Sleep before 1 September: getting back into the school rhythm in two weeks

How much sleep a child needs

In a 2016 consensus statement the American Academy of Sleep Medicine recommends 9–12 hours of sleep a day for children aged 6–12 and 8–10 hours for teenagers aged 13–18. If lessons start at 8:00 and the journey takes half an hour, a ten-year-old should fall asleep roughly between 20:30 and 21:30 — not at midnight, as can happen in August.

Lack of sleep affects concentration, mood and memory. The first weeks of September are when children meet new teachers and material — it helps to start them rested.

A two-week plan

The body copes with small changes better than one big one. Start around 18 August:

• Every two or three days shift bedtime and wake-up 15–20 minutes earlier.
• Change the wake-up time first — getting up earlier makes it easier to fall asleep earlier.
• Go outside with your child in the morning: daylight helps reset the rhythm.
• In the last week of August wake up at school time — weekends too.
• Keep regular mealtimes and have dinner no later than 2 hours before bed.

Screens in the evening

A 2015 review of 67 studies found that in 90% of them more screen time was associated with shorter sleep or later sleep onset in children and teenagers. The authors note that a causal link hasn't been proven, but the advice is simple: limit screens in the evening and keep devices out of the bedroom.

• Agree on a 'screen-free hour' before bed — for the whole family.
• Charge phones outside the bedroom.
• Instead of a screen: a book, an audiobook, a calm chat, a bath.

Teenagers are a special case

In teenagers the natural sleep rhythm shifts later, so falling asleep earlier is harder for them. Conversation works better than orders: work out together when they need to get up and how much sleep they need, and agree a realistic bedtime. Avoiding caffeine and energy drinks in the afternoon helps too.

The first week of school

Even with good preparation the first week can be tiring. Plan calm afternoons without too many extra activities, and keep regular sleep times over the first weekend too. If your child has long-lasting trouble falling asleep or is unusually sleepy during the day, talk to a paediatrician.