Back-to-School Sleep Reset: How to Fix Your Child’s Bedtime Routine

It happens every year. On Thursday night your kid is up past 10 watching a show or reading under the covers, and by Sunday you’re frantically googling:
“How to get a feral child back on a school sleep schedule in 24 hours.”

Sound familiar?

If you’re in the post-summer sleep spiral, don’t panic. There’s a reason it’s so hard to snap back into school mode — and it has a lot to do with your child’s internal clock.

Why Summer Messes with Sleep

Our bodies run on circadian rhythms — internal clocks that respond to light and dark. In the summer, longer days, late sunsets, and relaxed routines all signal the brain to shift bedtime later. It’s not just about willpower. Even your child’s melatonin production changes during summer break.

So when school starts and you suddenly need them asleep two hours earlier, it’s like asking them to fly across time zones without jet lag. Not gonna happen overnight.

What Happens When Kids Don’t Sleep Enough?

You don’t just get a tired kid. You get morning meltdowns, short tempers, poor focus, hyperactivity, and a lot of "I don’t want to go!" drama. And let’s be honest — you’re probably yelling “get in the car, we’re already late!” before your coffee kicks in.

Let’s fix that.

Dr. Wendy’s Realistic Sleep Reset Tips

1. Shift bedtime gradually
Start moving bedtime 15–30 minutes earlier every couple of nights. Don’t jump straight from 10 p.m. to 8 p.m. — that’s a recipe for wide-eyed frustration.

2. The secret weapon? Wake-up time
Pick a consistent wake-up time (yes, even on weekends) and stick within an hour. Morning light helps reset the brain’s clock — this is what actually gets bedtime back on track.

3. Melatonin: helpful but not magic
If you use it, go low and early — 0.5–1 mg about 60–90 minutes before bedtime. It’s a short-term aid, not a forever solution.

4. Build a bedtime staircase
Screens off, lights dimmed, calm activities in the same order each night. The brain needs cues. Think: bath → book → snuggle → lights out.

5. Teach them about brain janitors
This is my favorite kid-friendly sleep science: during sleep, the glymphatic system — a team of microscopic janitors — cleans out brain waste. No sleep = no cleaning crew. That’s why sleep affects mood, memory, and attention.

So no, your child isn’t just being difficult — their brain is out of rhythm. Be patient. Reset slowly. And if all else fails, add yourself to the bedtime routine with a cup of tea and lights out by 10.

Your future self will thank you.