Resetting Sleep Schedules After Summer: A Parent’s Guide
Lazy summer nights and late mornings are part of the charm of the season, but when back to school season arrives, those relaxed sleep schedules can make the transition tough.
Teens, in particular, are more vulnerable to irregular sleep patterns. Between changing hormones and natural shifts in their internal clocks, it’s common for them to stay up later and struggle with mornings.
The good news: With a little planning and consistency, parents can help their teens ease back into a healthy sleep routine that supports focus, energy, and emotional well-being.
Why Sleep Matters for Teens
Sleep is directly tied to academic performance, emotional regulation, and overall mental health. According to the American Academy of Sleep Medicine, teenagers need 8–10 hours of sleep per night, but most don’t get close to that during the school year.
When sleep is disrupted, you may notice:
Difficulty waking up in the morning
Increased irritability or mood swings
Trouble focusing in class
Heightened anxiety or stress
That’s why now, right before the school year starts, is the best time to help your teen reset.
Practical Tips for Resetting Sleep Schedules
Start Shifting Bedtimes Gradually
Instead of expecting an immediate 10 p.m. lights-out, move bedtime earlier by 15–20 minutes every few nights. Pair this with a slightly earlier wake-up time to gently retrain their body clock.
Limit Evening Screen Time
The blue light from phones, tablets, and laptops tricks the brain into staying alert. Encourage your teen to power down devices at least 30–60 minutes before bed. Try swapping screen time with calming activities like reading, journaling, or listening to music.
Create a Relaxing Bedtime Routine
Consistency helps signal to the brain that it’s time to rest. A routine could include:
Taking a warm shower
Doing light stretches
Practicing mindfulness or breathing exercises
Encourage Morning Light Exposure
Natural light in the morning helps reset circadian rhythms. Open blinds, step outside for a quick walk, or even eat breakfast near a sunny window.
Keep Sleep Environments Cool and Comfortable
Dark, quiet, and slightly cool bedrooms promote better rest. Consider blackout curtains, white noise machines, or fans to create the right environment.
Watch for Signs of Stress or Anxiety
Sometimes, difficulty sleeping isn’t just about schedule—it can be tied to school-related stress or anxiety. If your teen seems persistently restless or worried, it may be time to seek support from a professional.
Supporting Your Teen’s Well-Being
Helping your teen return to a steady sleep schedule is more than just about avoiding groggy mornings, it’s about supporting their mental health. Sleep is deeply connected to how well they can manage stress, regulate emotions, and stay engaged in school.
If your family is struggling with sleep challenges, anxiety, or the transition back to school, Bradley REACH offers accessible, evidence-based mental health care for teens and families. Our virtual therapy programs make it easier to build healthy routines, strengthen coping skills, and improve sleep habits, all from the comfort of home.
Learn more about how Bradley REACH can support your teen’s back-to-school success, mental health, and healthy sleep routines.
Get Mental Health Care
We’d love to connect you or someone you know with mental health care. To refer a child/teen/adolescent or yourself, please call (877) 992-2422 or click here to make a referral. Bradley REACH’s expert teams of psychologists, psychiatrists, social workers, and nurses provide intensive mental health care and therapy to teams and families, virtually, in New England, Massachusetts, Connecticut, New Hampshire, Rhode Island and Florida.
DISCLAIMER:
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.
If you or your child are in crisis or experiencing mental health problems please seek the advice of a licensed clinician or call 988 or Kids Link in Rhode Island.
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