How to Reset Your Child’s Sleep Schedule After the Holidays

School is just around the corner, and for many families, that means one thing: time to undo the “holiday sleep drift.” Later bedtimes, lazy mornings, and extra screen time are lovely while they last but they can make the first week back at school a rough one, especially for children with ADHD or other neurodevelopmental needs.

The good news? With a few consistent habits, you can get your child’s sleep back on track in time for the new term.

1. Set a Fixed Bedtime (and Stick to It)

Choose a bedtime that allows your child to get the recommended hours of sleep for their age and then protect it. Consistency is key for training the body’s internal clock, especially after a stretch of late nights.

2. Create a Calming Bedtime Routine

A predictable wind-down routine signals the brain that it’s time for rest. This could include:

• Brushing teeth

• Changing into pajamas

• Listening to calming music

• Reading together (or independently)

• Cuddle time

The goal is to transition from the high energy of the day into a calmer, quieter state to get the body ready for sleep.

3. Shut Off Screens at Least 1 Hour Before Bed

Tablets, TVs, and phones emit blue light, which suppresses melatonin production and makes it harder to fall asleep. Plus, if screens are in the bedroom, it’s far too tempting to check “just one more thing” before bed.

Instead, set a household rule that:

• All screens are powered down at least one hour before lights out.

• Devices are kept out of bedrooms overnight.

• A charging station is set up in a common area, like the kitchen or TV room, where everyone’s devices “sleep” for the night.

This removes temptation, reduces late-night scrolling, and helps the brain fully switch into rest mode.

4. Set a Fixed Wake-Up Time

Waking up at the same time every day, (yes, even on weekends) reinforces the body’s sleep-wake rhythm. If your child struggles to wake up, try:

• Placing the alarm clock across the room

• Using multiple alarms

• Combining sound with light (e.g., a sunrise clock)

• Consider using a medication alarm to give them their daily ADHD stimulant dose while still in bed to help make waking-up easier

5. Reset the Body’s Clock Naturally

Our bodies run on an internal 24-hour cycle called the circadian rhythm. This rhythm is strongly influenced by light signals detected by special receptors in the eye, specifically in the retina.

Morning light is especially powerful because natural sunlight contains a unique mix of wavelengths (including blue light in its natural balance) that artificial indoor lighting simply can’t replicate. When your child’s eyes are exposed to this natural light, without sunglasses, it sends a message to the brain’s “master clock” to wake up, boost alertness, and set the timer for that night’s melatonin release.

Here’s how to use light to your advantage:

• In the morning: Encourage your child to get outside for at least 15 minutes soon after waking. Even on cloudy days, natural light is 10–100 times brighter than typical indoor lighting.

• During the day: Keep blinds open and work/play near windows when possible.

• In the evening: Artificial lights, especially bright white or blue-rich LEDs trick the brain into thinking it’s still daytime. Start dimming household lights about an hour before bedtime to mimic the natural sunset signal, helping melatonin production kick in.

• Bonus tip for teens: If they need to use a device at night, switch on “night mode” or use blue-light-reducing glasses to lessen the impact on sleep.

When you consistently align your child’s light exposure with natural patterns, you’re essentially resetting their biological clock and making it easier for them to fall asleep, wake up, and stay alert at the right times.

6. Consider Melatonin (With Medical Guidance)

If healthy habits aren’t helping your child and falling asleep remains a major challenge, it may be worth discussing supplementing with melatonin with your child’s pediatrician or sleep specialist. Research shows melatonin can modestly help kids fall asleep faster (often by 7–15 minutes) and earlier so they gain more sleep, especially for those with insomnia and neurodevelopmental needs. It’s generally well tolerated, though mild side effects like fatigue, mood shifts, or headaches can occur initially.  

Because supplements aren’t strictly regulated, doses may vary, and products like gummies can be mistaken for candy, posing a serious safety risk if accessed. Always consult a healthcare professional before starting supplementation and keep products locked away, and be sure to monitor for any side effects.

Final Tip: Start Now, Not the Night Before School

If your child’s sleep schedule is off by two or more hours, start shifting bedtime and wake-up time by 15–30 minutes each day until you’re back on track.

Getting good quality sleep is the foundation of attention, mood regulation, and learning, especially for children with ADHD. A week of gentle but firm structure now will pay off in calmer mornings, smoother transitions, and more focused school days once the summer break ends.

Ready to make school mornings easier?

Getting your child’s sleep schedule back on track doesn’t have to be a battle.

Download the free Back-to-School Sleep Reset Kit for a 7-day step-by-step plan, a kid-friendly bedtime checklist, and screen-free evening ideas that actually work.