As a new school year approaches, many families find themselves scrambling to transition from the relaxed rhythms of summer to the structured demands of academic life. The transition doesn’t have to be jarring for your child. With some thoughtful preparation in the weeks leading up to school, you can help ensure a smoother, healthier start to the year.

Resetting the Sleep Schedule

One of the biggest challenges families face is the shift from summer’s late nights and leisurely mornings to early school wake-up times. During summer break, children naturally drift toward later bedtimes and sleep-ins, which can make that first week of school particularly difficult.

The key to success lies in gradually adjusting sleep schedules. Rather than attempting a dramatic overnight change, begin shifting your child’s sleep schedule about two weeks before school starts. This gentle approach helps reset their circadian rhythm—the internal clock that regulates sleep-wake cycles—without the shock of sudden change.

Start by moving both bedtime and wake-up time earlier in small increments of 15 to 30 minutes every few days. For example, if your child has been going to bed at 10 p.m. and waking at 9 a.m., begin by shifting to 9:45 p.m. and 8:45 a.m. for a few nights, then continue adjusting until you reach the desired school schedule. This gradual method allows their body to adapt naturally and reduces resistance to the changes.

Creating the Optimal Sleep Environment

A restful night’s sleep requires more than just the right timing—the sleep environment matters tremendously. During late summer, the sun may still be bright into the evening hours, which can interfere with your child’s natural sleep cues. Consider investing in blackout curtains or room-darkening shades to create the darkness that signals bedtime to the brain.

Sound management is equally important. While complete silence isn’t necessary, consistent background noise often works better than intermittent sounds that can cause awakening. White noise machines, fans or other steady sounds can help mask disruptive ambient noises like cars, neighbors or household activity.

Perhaps most importantly in our digital age, establish a “screen buffer” of at least one hour before bedtime. The light emitted by phones, tablets, computers and televisions can suppress melatonin production, making it harder to fall asleep. Encourage quiet activities like reading, gentle stretching, bathing or calm conversation during this wind-down period.

Exposure to morning light for 10-15 minutes also helps set the circadian rhythm for appropriate night-time sleepiness.

Emotional Preparation and Check-ins

Take time to discuss the upcoming school year with your child, exploring both their excitement and any concerns they might have.

Common worries include social anxiety about fitting in with peers, concerns about academic performance or simply anxiety about change itself. By creating space for these conversations, you help normalize their feelings and can work together to address specific concerns.

Ask open-ended questions, such as “How are you feeling about going back to school?” or “What are you most looking forward to this year?” Listen without immediately trying to fix or dismiss their worries. Sometimes simply being heard can significantly reduce anxiety.

If your child expresses particular concerns about social situations, consider encouraging time with classmates before school starts, or discuss strategies for navigating social challenges. For academic worries, review any summer learning activities or discuss what to expect in their new grade level.

While preparation is important, remember that these final weeks of summer are precious. These long, warm days provide opportunities for family time that won’t be as plentiful once the school routine begins.

The transition back to school can be a significant life event for children, but with thoughtful preparation addressing sleep, environment and emotional needs, you can help your child start the year feeling rested, confident and ready to learn.

As the new school year approaches, it’s a great time to make sure your child is up to date on well-child visits, school sports participation forms and recommended vaccines to protect them from preventable illnesses. A back-to-school check-in with your pediatrician or family practice provider is also a great opportunity to discuss your child’s growth, development and any other concerns before the busy school year begins.

To schedule an appointment for your child, call Island Primary Care at 360.293.3101 or Island Primary Care – Orcas at 360.376.2561.