AS the school year approaches, families are being urged to ease children back into healthy sleep routines to support learning, mood and wellbeing.
CQUniversity sleep expert Dr Gabrielle Rigney says long summer holidays often lead to later bedtimes, which can make the return to school more challenging.
“When school returns, many families notice just how much their child’s sleep routine has shifted over the summer holidays,” Dr Rigney said.
“Later nights can be a normal part of the break, but easing back into a school friendly routine before term starts can really help children feel more settled and ready to learn.”
Rather than forcing an early bedtime all at once, Dr Rigney recommends making small changes.
“If bedtime has crept later, it’s best to bring it forward gradually by around 10 to 15 minutes every couple of nights,” she said.
“Trying to change it all at once often leads to bedtime struggles, because children’s body clocks need time to adjust.”
Morning light also plays an important role, with opening blinds soon after waking helping reset sleep timing.
The start of term is also an opportunity to re establish calm and predictable bedtime routines.
“Try to protect the hour before bed. It should be a chance to slow things down, with quiet activities and no screens,” Dr Rigney said.
She said parents should also be mindful that the return to school can trigger worries or nervous feelings.
“Talking about these earlier in the evening, or writing them down together, can stop them popping up at bedtime.”
For children starting school for the first time, afternoon tiredness is common.
While naps can seem helpful, they often delay bedtime and make mornings harder.
“If possible, an earlier bedtime is usually more effective,” Dr Rigney said.
