The summer holidays are a wonderful opportunity to relax the usual routines. Bedtimes gradually creep later, lie-ins become the norm, and family evenings often stretch well beyond the school-night schedule. After weeks of enjoying the freedom, it’s completely normal for children – and parents – to find themselves wondering how they’ll ever get back into the rhythm of early mornings.

The good news is that you don’t need to overhaul your child’s sleep routine overnight. In fact, making sudden changes can often lead to bedtime battles, overtired children and stressful evenings just when everyone is trying to enjoy the last days of summer.

Instead, a gradual approach gives your child’s body clock time to adjust naturally. By making a few small changes over the week or two before school starts, you can help them wake up feeling refreshed, settle into lessons more easily and begin the new term with much less stress.

In this guide, I’ll share practical, realistic tips that have worked well for our family over the years, along with expert-backed advice to help you reset bedtimes without turning the final days of the holidays into a battle.

Why Summer Holidays Throw Sleep Routines Off

If your child’s bedtime has gradually drifted from 8pm to 10pm (or even later), don’t panic – it’s one of the most common challenges parents face during the summer holidays. Without the structure of school, our daily routines naturally become more flexible, and children’s internal body clocks begin to shift to match.

Several factors contribute to this change:

• Longer daylight hours make it harder for children to feel sleepy in the evening.
• No early school alarm means many children wake up later, so they aren’t tired at their usual bedtime.
• Family holidays and days out often involve late nights, different routines and plenty of excitement.
• More screen time or evening activities can make it difficult for young minds to wind down before bed.
• Relaxed holiday schedules mean mealtimes, exercise and bedtime routines often become less predictable.

This all affects the body’s circadian rhythm – the internal 24-hour clock that helps regulate when we feel awake and when we feel sleepy. Our circadian rhythm responds to cues such as daylight, meal times, physical activity and consistent bedtimes. When those cues change over several weeks, our sleep patterns naturally adjust too.

The important thing to remember is that this isn’t a sign you’ve done anything wrong. Summer holidays are meant to feel different, and many families enjoy making the most of lighter evenings and slower mornings. Rather than trying to maintain a strict school routine throughout August, it’s often healthier to embrace the change and then gently guide everyone back towards a more predictable schedule before the new term begins.

Understanding why sleep routines shift can also take away some of the frustration. Your child isn’t deliberately staying awake to be difficult – their body may genuinely not feel ready for sleep at the time it used to. The good news is that, with a little planning and consistency, their body clock can usually be reset surprisingly quickly.

Top tip: Aim to start adjusting your child’s routine around 7 to 14 days before school starts. Small changes made gradually are far more effective than expecting them to go from a 10pm bedtime to 8pm overnight.

When Should You Start Resetting Bedtimes Before School Starts?

If you’re wondering when to begin moving bedtime earlier, the ideal time is around one to two weeks before your child returns to school. This gives their body clock enough time to adjust gradually without making the final days of the summer holidays feel like a military operation.

Trying to reset sleep the night before the first day back rarely ends well. Children who aren’t tired simply won’t fall asleep because the clock says they should, which can leave everyone feeling frustrated and anxious. Instead, making small changes over several days is far more likely to lead to restful sleep and calmer mornings.

The exact timing will depend on how much their routine has shifted. As a general guide:

Current bedtime	When to start
Up to 30 minutes later than usual	About 5–7 days before school starts
Around 1 hour later	Around 7–10 days before school starts
More than 2 hours later	Around 10–14 days before school starts

Remember that it’s not just bedtime that matters. If your child has been sleeping until 10am most mornings, they’ll naturally struggle to feel sleepy at 8pm. That’s why it’s important to adjust wake-up times and bedtimes together, helping their body clock reset more effectively.

If you’re reading this only a few days before school starts, don’t worry. Even making a couple of small changes can help. Focus on creating a calm evening routine, getting your child outside in natural daylight first thing in the morning, and waking them a little earlier each day. Every step you take now will make those first school mornings a little easier.

A gradual approach works best

Rather than bringing bedtime forward by an hour or two in one go, aim to shift it by around 15 minutes every night or every other night, depending on how well your child adapts. Most children cope much better with these smaller adjustments, and they’re less likely to resist going to bed because the change feels manageable.

Over the years, I’ve found that easing everyone back into routine a little at a time creates far less stress than trying to enforce “school rules” overnight. Summer holidays are meant to be enjoyed, and there’s no need to feel guilty about the occasional late night. A gentle reset is usually all that’s needed to help everyone feel ready for the new term.

Step 1: Shift Bedtime by 15 Minutes Each Night

One of the biggest mistakes parents make is trying to move bedtime forward by an hour or more in a single evening. While it might seem like the quickest solution, children can’t usually fall asleep simply because they’ve been put to bed earlier. If they aren’t tired, they’re likely to become restless, frustrated or keep calling you back into their room.

A much gentler – and often far more successful – approach is to move bedtime forward by 15 minutes every night (or every other night if your child finds change difficult). These small adjustments give your child’s body clock time to adapt naturally without feeling like a dramatic change.

For example, if your child’s current bedtime is 9.30pm but you want them asleep by 8.30pm before school starts, your schedule could look something like this:

Day	Bedtime
Day 1	9.15pm
Day 2	9.00pm
Day 3	8.45pm
Day 4	8.30pm

If you’re aiming for an even earlier bedtime, simply continue the pattern until you reach your target.

Start the bedtime routine earlier too

It’s not just the time they get into bed that needs to shift. Begin the whole evening routine 15 minutes earlier as well.

For example, if your normal routine looks like this:

• 7.45pm – Bath or shower
• 8.00pm – Pyjamas and brush teeth
• 8.15pm – Story or quiet reading
• 8.30pm – Lights out

Then move each part forward together. This helps signal to your child’s brain that bedtime is approaching, making it easier for them to feel sleepy naturally.

Watch for sleepy cues

Every child is different, so pay attention to signs that they’re becoming tired. Younger children may rub their eyes, yawn more often or become unusually emotional, while older children and teenagers might seem quieter than usual or lose interest in what they’re doing.

If you consistently miss this “sleep window”, children can become overtired. Surprisingly, being overtired often makes it harder to fall asleep, not easier, because the body releases hormones that keep us alert.

Be flexible, not perfect

Life doesn’t always go to plan. You might have a family barbecue, a holiday outing or a special occasion that means a later night. That’s absolutely fine. One late bedtime won’t undo all your progress.

The key is to return to your adjusted routine the following day rather than thinking you’ve failed. Consistency over several days matters far more than achieving perfection every single night.

Remember: The goal isn’t simply to get your child into bed earlier—it’s to help them fall asleep earlier. A calm, predictable bedtime routine and gradual adjustments are much more effective than enforcing an early lights-out when they’re not yet ready for sleep.

Step 2: Wake Them Up Earlier Too

While it’s tempting to let children enjoy long lie-ins until the very last day of the holidays, waking up later is one of the biggest reasons they struggle to fall asleep earlier at night. If your child sleeps until 10am, their body simply hasn’t built up enough “sleep pressure” to feel tired by 8pm.

That’s why it’s important to adjust wake-up times alongside bedtimes. The two work hand in hand to help reset your child’s body clock.

Rather than making a dramatic change, begin waking your child around 15 to 30 minutes earlier every couple of days. By the time school starts, they’ll already be used to getting up closer to their normal school time, making those first few mornings much less of a shock.

Aim for a consistent wake-up time

Even if your child didn’t fall asleep as early as you’d hoped, try to stick to your planned wake-up time where possible. Sleeping in to “catch up” can make it harder for them to feel sleepy the following evening, creating a cycle that’s difficult to break.

That doesn’t mean you need to throw open the curtains at dawn or drag a grumpy teenager out of bed! Instead, think of it as gently nudging their routine back towards school hours.

Let natural light do the hard work

One of the simplest ways to help reset the body’s internal clock is to expose your child to natural daylight soon after waking. Morning light sends a powerful signal to the brain that it’s time to be awake, helping regulate the hormones that control sleep and alertness.

If the weather allows, encourage your child to:

• Eat breakfast by a sunny window.
• Spend 15–30 minutes playing or walking outside.
• Walk the dog or cycle around the neighbourhood.
• Help in the garden or simply enjoy a few minutes in the fresh air.

For teenagers, even eating breakfast outdoors or taking a short walk before settling into the day can make a noticeable difference.

Resist the temptation to nap

If your child feels tired as you adjust their routine, it’s understandable to want them to have a nap. However, for most school-aged children and teenagers, daytime naps can make it much harder to fall asleep that evening.

Instead, encourage quiet activities if they’re flagging, such as reading, drawing or listening to an audiobook. Once they’ve had a few earlier nights, their energy levels should naturally improve.

Top tip: Think of your child’s body clock like a clock that’s drifted a few minutes behind. Small daily adjustments are much more effective than trying to wind it forward all at once.

Step 3: Bring Mealtimes Back to School Hours

When we think about resetting routines before school starts, bedtime usually gets all the attention. However, regular mealtimes are another important cue that helps regulate your child’s internal body clock.

During the summer holidays, it’s perfectly normal for breakfast to become brunch, lunch to happen whenever everyone feels hungry, and dinner to be pushed back after a day out or an evening in the garden. While there’s nothing wrong with enjoying this flexibility, gently returning to school-time mealtimes can help signal to your child’s body that it’s time to get back into a more predictable routine.

Start with breakfast

Breakfast is often the easiest meal to adjust because it naturally follows your child’s wake-up time. As you begin waking them earlier, encourage them to eat breakfast within an hour of getting up.

A balanced breakfast containing protein and slow-release carbohydrates can help keep energy levels steady throughout the morning. Depending on your child’s preferences, this might include:

• Wholegrain toast with eggs
• Porridge topped with fruit
• Greek yoghurt with berries and granola
• Wholegrain cereal with milk
• A fruit smoothie alongside toast or a bagel

The goal isn’t to prepare elaborate meals every morning—it’s simply to help establish a routine that will feel familiar once school starts again.

Gradually return to school mealtimes

Over the week or two before term begins, aim to move meals closer to the times they’ll happen during the school week.

For many families, that might look something like this:

Meal	Summer holidays	Before school starts
Breakfast	9.30–10.00am	7.30–8.00am
Lunch	2.00pm	12.00–1.00pm
Dinner	7.00–8.00pm	5.30–6.30pm

Your family’s schedule may look different, and that’s absolutely fine. The aim is simply to create a rhythm that feels consistent rather than following exact times.

Avoid heavy snacks before bed

If children are eating dinner later during the holidays, they’re often hungry again close to bedtime. While it’s perfectly reasonable to offer a light snack if they’re genuinely hungry, large meals or sugary treats late in the evening can make it harder to settle down for sleep.

If needed, choose something light and satisfying, such as:

• A banana
• Plain yoghurt
• Wholegrain crackers with a little cheese
• A small bowl of cereal
• Warm milk for younger children

Use mealtimes to rebuild the school-day rhythm

There’s another benefit to returning to regular mealtimes: it naturally helps reintroduce the pace of the school day.

Breakfast becomes the start of the day, lunch creates a predictable midday pause, and an earlier family dinner leaves plenty of time for baths, reading and winding down before bed. These familiar routines provide children with a sense of security and make the transition back to school feel much less overwhelming.

Over the years, I’ve found that when we focus on the whole daily routine rather than bedtime alone, the return to school feels much calmer. Small habits throughout the day work together to support better sleep, making those first early mornings much easier for everyone.

Step 4: Reduce Evening Screen Time (Without Starting Arguments)

Let’s be realistic—most children and teenagers will spend more time on screens during the summer holidays. Whether they’re gaming with friends, watching films, scrolling social media or chatting online, it’s become a normal part of how many young people relax.

The goal isn’t to ban screens altogether before school starts. Instead, it’s about helping your child’s brain switch from “active mode” to “sleep mode” before bedtime.

Research suggests that the blue light emitted by phones, tablets and other devices can suppress the production of melatonin, the hormone that helps us feel sleepy. On top of that, exciting games, fast-paced videos and social media can leave the brain feeling alert long after the screen has been switched off.

Create a gentle screen wind-down

Rather than suddenly announcing, “No more screens after 7pm!”, try introducing a gradual wind-down period.

A good starting point is to aim for 30 to 60 minutes screen-free before bed, depending on your child’s age.

You could explain it positively:

“We’re helping everyone’s body get ready for school again, so let’s give our brains a chance to wind down before bed.”

Framing it as something the whole family is doing together often leads to far less resistance than making children feel they’re being singled out.

Swap screens for calming activities

The final part of the evening doesn’t have to be boring. In fact, it can become one of the nicest parts of the day.

Depending on your child’s age, you could try:

• Reading together or independently.
• Listening to an audiobook or calming podcast.
• Drawing, colouring or journalling.
• Building Lego or completing a jigsaw puzzle.
• Gentle stretches or a few minutes of yoga.
• Quiet board games or card games.
• Chatting about the best part of the day.

Teenagers may not want to colour or build Lego, but many enjoy listening to music, reading, writing, crafting or simply having time to chat without distractions.

Be a role model if you can

Children quickly notice when the rules only apply to them. If possible, consider putting your own phone down during the last part of the evening too.

That doesn’t mean you have to avoid screens completely, but creating a calmer atmosphere—perhaps by dimming the lights, turning the television down or reading instead of scrolling—can help reinforce the message that bedtime is approaching.

Don’t worry if it’s not perfect

There will be evenings when plans change, a favourite programme is on, or your teenager is chatting to friends online. That’s part of modern family life.

Rather than aiming for perfection, focus on consistency. If most evenings include a short period of calmer, screen-free time before bed, you’re helping your child develop healthy sleep habits that can benefit them well beyond the start of the new school year.

Top tip: If your child uses their phone as an alarm clock, consider buying a simple bedside alarm clock instead. That way, they won’t be tempted to keep checking messages or watching “just one more” video once they’re in bed.

Step 5: Reintroduce Your School Evening Routine

Children generally thrive on knowing what comes next. During the school holidays, routines often become much more relaxed—and that’s part of the fun. But as the new term approaches, bringing back a familiar evening routine can help children feel calmer, more secure and ready for sleep.

The key isn’t to create a strict timetable where every minute is planned. Instead, aim for a predictable sequence of events that signals to your child’s brain that bedtime is getting closer.

Keep the routine simple and consistent

Your evening routine doesn’t need to be complicated. In fact, the simpler it is, the easier it is to stick to.

A typical school-night routine might look like this:

Time	Activity
5.30–6.00pm	Family dinner
6.30pm	Bath or shower
7.00pm	Pack school bag and lay out clothes
7.15pm	Brush teeth and put on pyjamas
7.30pm	Quiet activity or reading
8.00pm	Story (for younger children) or quiet reading
8.15–8.30pm	Lights out

Adjust the timings to suit your family, but try to keep the order the same each evening. Children quickly begin to associate these familiar steps with winding down for sleep.

Get ready for the morning the night before

One simple habit that can make the first week back at school feel much less stressful is preparing as much as possible the evening before.

Depending on your child’s age, this could include:

• Packing their school bag.
• Laying out their school uniform.
• Finding PE kits or sports equipment.
• Filling water bottles.
• Preparing packed lunches (or as much as you can).
• Checking homework or reading records.
• Charging devices needed for school.

Not only does this reduce the morning rush, but it also gives children a sense of responsibility and helps them mentally prepare for the school day ahead.

Include time to connect

One part of our evening routine that I’ve always valued is simply slowing down enough to reconnect before bed. After a busy day, even ten minutes of uninterrupted time together—whether that’s reading a story, chatting about the day or sharing a cuddle on the sofa—can help children feel safe, settled and ready for sleep.

For teenagers, connection may look a little different. They might be more willing to talk while helping to cook dinner, walking the dog or sitting together watching part of a programme. Those small moments often lead to the best conversations.

Don’t expect perfection

Some evenings will run like clockwork. Others won’t.

There will be clubs, family celebrations, unexpected appointments and the occasional late night. That’s all part of family life. What matters is returning to your usual routine the next day rather than worrying that one disrupted evening has undone all your progress.

Children don’t need perfect parents or perfect routines. They simply benefit from predictable habits that help them feel safe and well-rested.

Top tip: If your child is feeling anxious about returning to school, spend a few minutes chatting before bed about something they’re looking forward to, whether that’s seeing friends, a favourite teacher or joining a new club. Ending the day on a positive note can help reduce bedtime worries.

Step 6: Get Outside Early Every Morning

One of the simplest – and most effective – ways to help reset your child’s body clock doesn’t cost a thing. Spending time outside soon after waking helps reinforce the body’s natural sleep-wake cycle, making it easier to feel alert during the day and sleepy when bedtime comes around.

Morning daylight plays a key role in regulating our circadian rhythm, the internal clock that tells us when it’s time to wake up and when it’s time to sleep. Even on cloudy days, natural daylight is much brighter than indoor lighting and provides an important signal to the brain that the day has begun.

Aim for 20–30 minutes outdoors

You don’t need to organise a big outing every morning. The goal is simply to get outside for a little while during the first hour or two after waking.

Some easy ideas include:

• Walking the dog.
• Cycling around the neighbourhood.
• Playing football in the garden or park.
• Visiting the local playground.
• Watering plants or helping with gardening.
• Walking to the shops instead of driving.
• Eating breakfast or having a drink in the garden on warm mornings.

If the British weather isn’t cooperating, don’t worry. Even a short walk with waterproofs on can provide enough natural light to help your child’s body clock adjust.

Encourage movement too

Physical activity and good-quality sleep go hand in hand. Children who have plenty of opportunities to move during the day often find it easier to settle at bedtime because they’ve used both their bodies and minds.

That doesn’t mean they need intense exercise every day. Depending on their age and interests, movement could include:

• Riding a scooter or bike.
• Swimming.
• Playing with friends.
• Dancing to their favourite music.
• Visiting a trampoline park.
• Going on a family walk or nature trail.
• Kicking a football around the garden.

For teenagers, it might be a gym session, a run, a bike ride or simply walking to meet friends rather than getting a lift.

Balance activity with a calm evening

While regular exercise is brilliant for sleep, try to avoid very vigorous activity immediately before bedtime. High-energy games or intense workouts late in the evening can leave some children feeling more alert just when you’re trying to help them wind down.

Instead, encourage active play earlier in the day and keep the final hour before bed as calm and predictable as possible.

Make the most of the final weeks of summer

One of the lovely things about resetting routines gradually is that you don’t have to stop enjoying the holidays. You can still head out for adventures, meet friends or spend long afternoons at the park while gently bringing mornings back into line with the school day.

In our family, I’ve always found that children sleep much better after a day spent outdoors. Whether we’ve been exploring a country park, walking the dogs or simply pottering in the garden, fresh air and plenty of movement seem to make bedtime feel much more natural.

Top tip: If your child is reluctant to get up earlier, give them something enjoyable to look forward to in the morning—a bike ride, breakfast in the garden, a trip to the park or even choosing the music on the drive to the shops. A positive start to the day can make the new routine feel much more appealing.

Step 7: Don’t Panic If the First Few Nights Are Difficult

Even with the best preparation, don’t be surprised if the first few nights don’t go exactly to plan. Resetting a sleep routine isn’t an instant process, and it’s perfectly normal for children to take a little time to adjust after several weeks of relaxed holiday schedules.

Some children will settle into their new bedtime within a couple of days. Others—particularly teenagers, whose body clocks naturally shift later during puberty—may need a little longer. The important thing is to stay patient and keep the routine as consistent as you can.

Expect a few bumps along the way

You might find that your child:

• Says they aren’t tired at bedtime.
• Wakes up during the night.
• Feels grumpy when you wake them earlier.
• Asks for “just one more late night.”
• Seems more emotional or irritable than usual.

These are all common responses while their body clock adjusts. It doesn’t mean your new routine isn’t working—it simply means their sleep pattern is still catching up.

Stay calm and consistent

If bedtime becomes a battle, try to avoid turning it into a power struggle. Arguing or showing frustration can make children feel more anxious, which often makes it even harder for them to relax and fall asleep.

Instead:

• Acknowledge how they’re feeling.
• Stick to your bedtime routine.
• Keep lights low and the atmosphere calm.
• Reassure them that it will get easier over the next few days.

Children often take their emotional cues from the adults around them. If you remain calm and confident, they’re more likely to feel that this is simply the new normal.

Teenagers may need a different approach

If you have a teenager, remember that they usually need more independence than younger children. Rather than imposing an earlier bedtime, involve them in the conversation.

You could explain:

• Why sleep matters for concentration and mood.
• How tired they might feel during the first week back at school.
• That you’re asking them to gradually reset their routine, not expecting perfection overnight.

Many teenagers respond better when they understand the reason behind the change and feel they’ve had some input into the plan.

Celebrate progress, not perfection

It’s easy to focus on the evenings that don’t go well, but try to notice the small wins instead.

Perhaps your child:

• Fell asleep 20 minutes earlier than last night.
• Got up without too much fuss.
• Managed an evening without screens before bed.
• Remembered to pack their school bag.
• Woke up feeling more refreshed.

These small improvements all add up, and before long they’ll become part of your normal routine again.

Over the years, I’ve learnt that the return to school is rarely perfect—and that’s okay. Every family finds its rhythm at a different pace. What matters most is creating a routine that feels calm, supportive and realistic, rather than striving for a picture-perfect first week.

Remember: A successful bedtime reset isn’t about getting everything right from day one. It’s about making small, consistent changes that help your child feel rested, confident and ready to make the most of the new school term.

Bedtime Guidelines by Age

While every child is different, these recommendations from sleep experts can help you work out whether your child is getting enough rest during the school term.

Age	Recommended sleep per 24 hours
Preschoolers (3–5 years)	10–13 hours (including naps)
School-age children (6–12 years)	9–12 hours
Teenagers (13–18 years)	8–10 hours

Remember that sleep needs vary from child to child. Some naturally need a little more sleep than others, so pay attention to how your child feels during the day. If they’re waking easily, concentrating well at school and generally in a good mood, they’re probably getting the rest they need.

Rather than aiming for a specific bedtime, it’s often more helpful to work backwards from the time your child needs to wake up for school, allowing enough time for the recommended amount of sleep.

Common Mistakes Parents Make When Resetting Bedtimes

If getting back into a school routine feels harder than expected, one of these common pitfalls could be making the transition more difficult.

Trying to change everything overnight

Moving bedtime forward by one or two hours in a single evening rarely works. Small changes of 15 to 30 minutes are much easier for children to adjust to.

Letting children sleep in every morning

Long lie-ins can undo your progress because children simply won’t feel tired at an earlier bedtime. Gradually bringing wake-up time forward is just as important as adjusting bedtime.

Forgetting the daytime routine

Meals, outdoor play, exercise and morning daylight all help regulate the body’s internal clock. Bedtime is only one part of the bigger picture.

Making bedtime a battle

If bedtime becomes stressful, children may begin to associate going to bed with anxiety rather than relaxation. Keeping the routine calm, predictable and reassuring is usually far more effective.

Expecting instant results

Most children need several days for their body clock to adjust. A little patience and consistency will usually pay off.

Frequently Asked Questions

Conclusion

Returning to school after the summer holidays doesn’t have to mean stressful evenings and exhausted mornings. By making small, gradual changes to your child’s bedtime, wake-up time and daily routine, you can help their body clock adjust naturally and make the transition back to school much smoother.

Most importantly, remember that every family is different. Some children adapt within a couple of days, while others need a little longer—and that’s perfectly normal. The aim isn’t to create a perfect routine overnight but to build habits that leave your child feeling well-rested, confident and ready for the new school year.

If there’s one thing I’ve learnt as a parent, it’s that consistency beats perfection every time. A calm, predictable routine, plenty of reassurance and a little patience usually make those first school mornings far easier than trying to change everything at once.

As you enjoy the final days of the summer holidays, try not to worry if things aren’t going exactly to plan. With a gentle reset and a little preparation, your family will soon find its rhythm again—and you’ll all be ready to start the new term on the right foot.