5 tips to get kids on a sleep schedule

By The Health News Team | June 30, 2025

Come September, the lazy days of summer give way to back-to-school schedules and bustling morning routines. But for many parents, it can be challenging getting kids back on target for an early rise after much of their summer is spent sleeping in.

According to Dr. Victoria Sharma, medical director of the Sharp Grossmont Comprehensive Sleep Center, kids who sleep in later will likely have the most trouble transitioning back to school schedules. "Age largely determines how much sleep kids need per night. Youngsters between ages 6 and 13 need nine to 11 hours of sleep, while those ages 14 and up should get eight to 10 hours of shut-eye," she says.

For parents of teens, it may be particularly difficult because this group is also biologically wired to stay up later than most adults. Data from the Centers for Disease Control and Prevention indicates that 7 out of 10 high school students sleep fewer than eight hours per night during the week.

But regardless of your child's age, if you're a parent who doesn't have their kids back on a sleep schedule yet, there are ways to do so.

To help, Dr. Sharma suggests setting gradually earlier bedtimes and wake-up times a week or two prior to the start of school. It's also important to follow these tips to help your teens and youngsters get a healthy night's sleep:

Remove devices from the bedroom.

Turn off electronics, such as computers, phones and TVs, about an hour before bed, as well as remove them from the bedroom. These devices interfere with the brain's sleep-promoting substances.

Implement a nightly wind-down routine.

Choose a peaceful activity before bed, such as reading, to encourage quiet, wind-down time.

Create incentives to get out of bed.

Schedule morning activities that kids enjoy, such as playing a game or making a breakfast treat, as an incentive to get them out of bed.

Keep an eye on pre-bed food and drink choices.

Avoid anything caffeinated for at least six hours prior to bedtime and avoid high-sugar foods or heavy meals close to bedtime.

Steer clear of naps.

Discourage naps because midday sleeping can make it harder to get to bed at night.

Stay consistent with sleep times.

Try to keep the same bedtime and wake-up schedule during weekends and breaks to help make weekday wake-ups easier.

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The Health News Team

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The Sharp Health News Team are content authors who write and produce stories about Sharp HealthCare and its hospitals, clinics, medical groups and health plan.