Creating a Back-to-School Bedtime Routine
The start of a new school year brings excitement, structure, and a fresh routine for families. But after a summer of late bedtimes and relaxed mornings, getting kids back on a school sleep schedule can be challenging. A consistent bedtime routine is key to setting your child up for academic success, emotional balance, and overall well-being, no matter their age. At The Mattress Hub, we understand the power of good rest and that creating a back-to-school bedtime routine to ease the transition is important.
Here’s how to do it:
1. Gradually Shift the Schedule
Don’t wait until the night before school starts to reset bedtime. About two weeks before the first day, begin moving bedtime and wake-up time earlier by 15–30 minutes each day. This gradual shift helps your child’s internal clock adjust naturally, without the stress of an abrupt change.
2. Set a Consistent Bedtime and Wake-Up Time
Children (and even adults!) thrive on consistency. Establish a regular bedtime and stick to it—even on weekends during the school year. This helps regulate circadian rhythms, making it easier to fall asleep and wake up refreshed.
3. Create a Relaxing Wind-Down Routine
A predictable nighttime routine signals to the body that it’s time to sleep. Avoid stimulating activities like video games, intense TV shows, or sugary snacks too close to bedtime. Try encouraging your kids to partake in calming activities instead, like:
- Taking a warm bath
- Reading a book
- Listening to soft music or nature sounds
4. Optimize the Sleep Environment
The right sleep environment is just as important as the routine. Make sure your child’s bedroom is:
- Cool and quiet (around 65–70°F is ideal)
- Fully dark, or mostly dark with a dim nightlight if needed
- Comfortable, with the right mattress and bedding for their size and sleep style
Pro Tip: Outgrown mattresses or lumpy beds can disrupt sleep. If your child is tossing and turning or waking up tired, it may be time to upgrade their mattress. We offer kid-friendly options designed for growing bodies and better sleep.
5. Limit Screen Time Before Bed
Blue light from phones, tablets, and TVs can interfere with the body’s production of melatonin, the hormone that helps us sleep. Encourage screen-free time at least an hour before bed, and keep devices out of the bedroom overnight when possible.
6. Encourage Healthy Sleep Habits All Day
Good sleep starts with healthy habits during the day. Make sure your child is:
- Getting plenty of physical activity
- Eating balanced meals, with dinner at least 2 hours before bed
- Avoiding caffeine from soda or chocolate later in the day
Start the School Year Rested and Ready
Getting enough sleep improves focus, memory, behavior, and mood. By building a consistent and calming bedtime routine, you’re helping your child head back to school with their best foot forward. And if you discover their mattress isn’t supporting healthy sleep, we’re here to help. At The Mattress Hub, we offer high-quality, affordable mattresses for every age.
Need help finding the right mattress for your child? Visit one of our locations and work with a sleep specialist, or browse our collection online. Make this school year your family’s most well-rested yet with The Mattress Hub!
