How to Get Back on a Sleep Schedule in the Fall

Last updated: 2024/09/08 at 4:13 PM

By admin 2 Min Read

“Summer” is often associated with fun and staying up late, but come September, many people need to reset their sleep routine. It’s important to gradually adjust your schedule to avoid the shock of a sudden change, says sleep medicine specialist Ed O’Malley, PhD. This applies to both adults and children, as adequate sleep has numerous health benefits, including improved brain function and mood. Establishing a consistent sleep schedule is key for success, especially for kids, as it helps with focus, learning, and emotional regulation.

For a smoother transition, gradually shift your bedtime and wake-up times by 15 to 30 minutes each day. Exposure to sunlight in the morning can help signal your brain that it’s time to wake up, while establishing a relaxing bedtime routine can signal your body that it’s time to wind down. This process may take about seven to 10 days to fully adjust.

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Getting Your Kids Back on Track Seeking Help

Getting Your Kids Back on Track

For children, the process is similar but should be done even more gradually to avoid crankiness. Start adjusting their sleep schedule two weeks before school starts, making small shifts every few days. Encourage physical activity during the day and create a calm bedtime routine to help them wind down. Setting a good example by following the new schedule yourself can also be beneficial.

Seeking Help

If you or your kids continue to experience tiredness or struggle with sleep after the adjustment period, it may be wise to consult a sleep specialist. Persistent issues like snoring, difficulty falling asleep, or daytime fatigue could indicate an underlying sleep disorder that requires professional evaluation.

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