Getting Sleep Back on Track for Fall
It takes about two weeks to get children and adolescents back on a regular sleep schedule following a vacation. Use these tips from sleep expert Lisa Meltzer, PhD, to help get your family ready to go back to school and work.
![alarm clock](/getattachment/0abb9798-282b-4ff1-b77e-1861d062afc4/1_Sleep-Schedule.jpg?lang=en-US&ext=.jpg)
Create a consistent sleep schedule.
Establish a consistent sleep schedule with a regular bedtime and wake time. Each night move bedtime earlier by 15 minutes, and each morning move wake time up 15 minutes until children are getting the minimum of 9-10 hours and adolescents a minimum of 8-9 hours to be successful in school.
![Mother reading a bedtime story to her daughter](/getattachment/962c9065-8519-4098-95bc-db9ec7ef921d/2-Make-Sleep-Priority.jpg?lang=en-US&ext=.jpg)
Make sleep a priority.
Have everyone in the house follow healthy sleep habits including consistent sleep schedules, a relaxing bedtime routine and no technology in the bedroom. When parents make sleep a priority, children will also understand the importance of sleep for health and academic success.
![Parent and children brushing teeth before bed.](/getattachment/f808e31d-f96f-4dfe-b0b3-73ec3b02f037/3_Sleep-Routine.jpg?lang=en-US&ext=.jpg)
Have a relaxing bedtime routine.
At least 30 minutes before bedtime, turn off all electronics and allow your child time to wind down. A consistent bedtime routine should include relaxing activities, such as a bath and reading time.
![Mother tucking child in in a dark room with nightlight.](/getattachment/7dc8582e-4ed0-450f-946b-caa2784de77a/4_Proper-Sleeping-Environment.jpg?lang=en-US&ext=.jpg)
Create a proper sleeping environment.
Keep bedrooms cool, dark, and comfortable.
![Children on their phones and tablets.](/getattachment/66b421b5-3b40-4827-9c7e-8c935424e596/5_Technology-(1).jpg?lang=en-US&ext=.jpg)
Keep technology out of the bedroom.
Remove computers, televisions, video games, tablets and cell phones from your child's room. Create a central charging station where everyone in the family “tucks their technology in” at a certain time (e.g., 8:00 p.m.) each night.
![Teen asleep in bed.](/getattachment/4202ee1b-3b4d-4956-8f3c-8466651c5798/6_Don-t-Change-on-Weekends.jpg?lang=en-US&ext=.jpg)
Don’t vary sleep schedules on the weekends.
Bedtimes and wake times should not vary by more than an hour on the weekends. Don't use the weekend to catch-up on sleep. Once a schedule is established, stick with it.
This information has been approved by Lisa Meltzer, PhD (July 2018).