Summer break is a time to have fun in the sun, spend long days with family and friends, and, above all else, relax. However, as the back-to-school season approaches, so does the dread of early mornings — especially for the children in your life. Quality sleep is essential for anyone to achieve their daily goals, and your child's academic success is no different.

Straying from a regular schedule for months at a time, like during summer vacation, can negatively affect the bedtime routine that you've worked hard to perfect during the year. That's why it's crucial to start adjusting to a proper sleep schedule before school begins. Starting the process early can make it easier for parents and children to adapt when school is back in session.

Solidify a Sleep Schedule

Children rely on their parents to establish healthy sleep habits. Regardless of age, everyone benefits from a consistent sleep cycle, helping the body's circadian rhythm adjust and preventing fatigue and drowsiness. The Centers for Disease Control (CDC) found that most of America's youth don't get enough sleep on school nights, with nearly 60% of middle schoolers and 70% of high schoolers reporting insufficient nightly sleep.^ But how much sleep does your child actually need?

The National Sleep Foundation recommends the following guidelines:

Preschoolers (ages 3-5) need 10-13 hours of sleep

School-age children (ages 6-13) need 9-11 hours of sleep

Teenagers (ages 14-17) need 8-10 hours of sleep^

Encourage your child to start going to bed and waking up 15 minutes earlier in the 2-3 weeks before the first day of school to help them adjust to their regular sleeping routine.

Find a Bedtime Ritual

Getting ready for bed can be a struggle for some families, but it can become a relaxing bonding opportunity with simple, repetitive milestones. Besides bathing, brushing teeth, and changing into clean PJs, consider replacing screen time with reading or singing lullabies for younger children and reading, journaling, or listening to calming music for older children and teens.

Practice Good Sleep Hygiene

The Sleep Foundation defines sleep hygiene as preparing for a good night's sleep, which includes healthy habits during the day and at bedtime. Encourage your kids to participate in after-school sports and other extracurricular activities, but be mindful not to overschedule them. Limiting afternoon naps and evening caffeine for adolescents and teens can help them achieve consistent, deep sleep at night. Additionally, it's important to keep their rooms dark, quiet, and cool and to limit blue light exposure from electronic devices to promote better sleep quality.