Back-to-School Sleep Tips for Elementary Kids

Summer is so much fun—but let’s be honest, it usually comes with late nights, vacations, and routines that feel a little looser than normal. Then all of a sudden, it’s back-to-school season, and our kids need to wake up early, focus in class, and have enough energy to get through the day. That’s a tough switch for their little bodies (and ours!).

The good news? With a few simple tweaks, you can help your elementary schooler get the quality sleep they need to feel their best this school year.

Why Sleep Really Matters

Kids ages 6–12 need about 9–12 hours of sleep each night. When they’re rested, mornings run more smoothly, schoolwork feels easier, and meltdowns are fewer and farther between. In other words, good sleep helps everyone in the house.

Practical Tips to Get Back on Track

1. Ease into earlier bedtimes
If summer bedtime crept later (no judgment—we’ve all been there), start moving it back a little at a time. Even 15 minutes earlier every few nights makes the transition smoother.

2. Keep a simple bedtime routine
Elementary-aged kids might act like they’re “too big” for routines, but the truth is, they still thrive on them. Bath, pajamas, reading a book, lights out—keeping it predictable helps their bodies and minds wind down.

3. Cut the screens before bed
Tablets and TVs make it harder for kids to fall asleep. Try swapping screen time for a board game, coloring, or reading in the hour before bed.

4. Stick to a consistent wake-up time
Even on weekends, waking up around the same time helps kids’ internal clocks stay steady. It also makes Monday mornings way less painful.

5. Set up a cozy sleep space
Think cool, dark, and quiet. Blackout curtains or a white noise machine can be a game-changer if your child is sensitive to light or noise.

6. Watch for sneaky sleep disruptors
Late practices, sugary snacks, or that “just one more” piece of chocolate can all throw off bedtime. If possible, aim to keep those things earlier in the evening.

Give It Time

Remember, kids don’t usually adjust overnight (pun intended!). It might take a week or two before bedtime feels easier and mornings feel smoother. Be patient, stay consistent, and celebrate small wins along the way.

With the right sleep habits in place, your child will be ready to take on the school year feeling rested, confident, and ready to learn. And you? You’ll finally get a little more peace and quiet at night, too.