Why Sleep Matters—Especially Before School Starts

Starting school well-rested sets the tone for everything that follows. Research shows that children who consistently get adequate, high-quality sleep:

• Show better learning engagement, emotional development, and academic performance—and these benefits begin before kindergarten even starts. A longitudinal study tracked 220 children before and during their kindergarten year, finding that those who regularly slept ≥ 10 hours nightly had a smoother adjustment and more success across the year.

• Exhibit sharper attention, memory, creativity, and problem‑solving abilities. Sleep deprivation impairs working memory and attention, while disrupted sleep undermines verbal creativity, impulse control, and IQ test performance.

• Experience poorer concentration and academic outcomes overall. The CDC and NIH agree that children who don’t get enough sleep perform worse in school and are more at risk of behavior issues, obesity, injuries, and mental health challenges .

How Much Sleep Does Your Child Really Need?

According to the National Sleep Foundation:

• Elementary-age children (5–12 years) need about 9–11 hours per night.

• Teenagers (13–17 years) require 8–10 hours nightly.

In fact, one survey found less than half of 13-year-olds and under a quarter of 15-year-olds get at least 8.5 hours on school nights—and this deficit directly impacts focus, mood, and learning ability.

Getting Back on Schedule: Why Summer Is the Time to Start

Now is the ideal moment—before the first day of school rush—to reset sleep schedules. Many kids drift into late-night screen time and irregular routines over the summer. Experts recommend beginning the winding-down process several weeks before school begins so their internal clocks realign naturally.

Here’s why this matters: sleep education programs in schools and families have demonstrated measurable success in shifting bedtimes earlier, increasing total sleep, and improving attention and behavioral outcomes.

Practical Strategies for Families

1. Set a Consistent Bedtime Routine Early

Work backwards from the wake-up time your child needs. If your elementary school–age child needs 9–11 hours of sleep and wakes at 7:00 a.m., they should be asleep by between 8:00 p.m. and 10:00 p.m. every night. Begin this routine two to four weeks before school starts.

2. Try a “Power Hour” Routine Before Bed

Ease the transition to bedtime with a predictable, calming evening ritual. One research-informed strategy is a Power Hour, broken into three simple, effective 20-minute blocks:

• 20 minutes: Prep for Tomorrow Let your child lay out clothes, pack their backpack, fill their water bottle, and review any materials for the next day. This reduces morning chaos and builds responsibility.

• 20 minutes: Hygiene Routine Shower, brushing teeth, using the restroom, and any skincare. These consistent self-care habits are both physically and mentally soothing.

• 20 minutes: Wind-Down Activity Choose a calming, non-screen activity—such as reading a book, journaling, stretching, or quiet conversation. This helps the brain transition from active alertness to rest.

This one-hour ritual can help signal to the body that bedtime is near—making it easier to fall asleep and stay asleep.

Download our free printable:

Power Hour - Bedtime Routine (2).pdf

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3. Limit Screen Time—and Especially Blue Light

Screens delay melatonin production, pushing bedtime later. We recommend shutting off devices at least one hour before bed and charging phones outside bedrooms.

4. Stick to Sleep Times, on School Nights and Weekends

Keeping weekday and weekend bedtime/wake-up routines consistent helps regulate the internal clock and improve sleep quality overall.

5. Model Good Sleep Habits as a Family

Children follow what they see. When parents wind down early too, kids are more likely to comply—and school-based sleep education is more effective when reinforced at home.

Summary Table

Age Range	Recommended Nightly Sleep	Wake-up Time Example	Ideal Bedtime Window
Elementary (5–12)	9–11 hours	6:30–7:00 a.m.	7:00–9:00 p.m.
Teen (13–17)	8–10 hours	6:30–7:00 a.m.	9:00–10:00 p.m.

Begin shifting schedules 2–4 weeks before school begins for smoother transitions.

NOw is the time

You’re not late—you’re perfectly on time! Summer’s a prime opportunity to reinforce sleep routines so your child’s internal clock is ready and alert when school starts. Better sleep improves memory consolidation, attention, emotional regulation, immune function, and overall well‑being—many of which are critical from day one.

By starting early and following research-backed tips, you’re equipping your child with a simple—but powerful—tool for school success. So plan the bedtime routine, clear the screens, and let restful nights lead to confident mornings. You’ve got this!

Wishing you a successful school year,

Jennie

Certified Child Sleep Consultant & Mom of Two

Smart Night Sleep

*Based out of Orlando, Florida, but works remotely with families around the world