Kids & Company Blog

Back-to-School Sleep Routines: Tips from MetaSleep Consulting 

By: Alana Metallo, Certified Sleep Consultant 

The backpacks are packed, the weather is cooling down, and a new school year is just around the corner. The back-to-school season often brings changes in routine. For many families, that means sleep can look a little unstable. Whether your child is starting child care, preschool or heading back to care or school after summer break, a consistent sleep schedule can make mornings (and evenings) a whole lot easier. 

Why Sleep Routines Matter 

A well-rested child is more likely to have an easier time with drop-offs, transitions, and all the exciting (and sometimes overwhelming) parts of their school day. Sleep supports emotional regulation, focus and energy levels. Additionally, it helps parents feel more human, too. Continue for sleep tips focused on children aged between 18 months and 4 years.  

 

Tips for Transitioning to a Back-to-School Sleep Routine (18 months – 4 years): 

1. Shift Bedtime Gradually

If summer bedtimes crept later (hello, endless daylight!), it will take roughly 7 days to completely transition sleep routines. Move bedtime earlier by 15 minutes every 2 nights until you reach the desired time. Doing it gradually helps avoid overtired meltdowns. 

2. Revisit Nap Schedules

Some children in this age range are dropping naps, while others still need one. If your child is in child care or preschool, ask about their nap policy and adjust home routines to match. A long nap late in the day can make bedtime feel like a battle. On the flip side, skipping naps too soon can lead to a cranky afternoon. Find the sweet spot that keeps your child rested but ready for bedtime. At Kids & Company, when a child transitions into care, we take time to learn about their routines and nap schedules and try to accommodate them as much as possible. 

3. Create a Calm Evening Routine

A consistent wind-down routine tells your child’s body that sleep is coming. Aim for 20–30 minutes of calming activities: bath, story, cuddles, books, singing songs, etc. Avoid screens within an hour of bedtime. Blue light can trick the brain into thinking it’s daytime (plus, Paw Patrol is way too exciting before sleep). 

4. Wake Up at the New School-Day Time

Even on weekends (yes, I know – yawn!), aim to wake your child around the same time. Consistency helps set their body clock, making mornings smoother and reducing the risk of the dreaded “bedtime battles.” 

5. Practice School Mornings Ahead of Time

A few days before school starts, do a practice run: wake up at the school daytime, have breakfast, and go through the morning routine. It’s like a dress rehearsal, minus the stage fright. 

6. Add Comfort and Reassurance

Transitions can feel big for children (and parents!). Offer extra snuggles, talk about what to expect at school, and celebrate small wins. If bedtime anxiety pops up, a nightlight, special bedtime lovey, or extra cuddle can help. Sleep is about feeling safe and secure – your consistency and calmness go a long way.  

 

A Little Humour to Keep Perspective 

Remember, even with the best planning, some nights may still feel like a bedtime circus, complete with multiple curtain calls (“I need water!”, “I have to pee!”, “I’m hungry!”). It’s okay. Routines are about progress, not perfection. 

 

Need Support? I’m Here for You! 

At MetaSleep Consulting, I work with families to create supportive sleep strategies that work for your child’s age, personality and family routine. Whether you need help adjusting to a back-to-school schedule or tackling ongoing sleep challenges, you don’t have to navigate it alone. 

Kids & Company families get 15% off One-to-One Sleep Programs using code KIDCO15OFF at checkout. 

 
Learn more about my Sleep Programs here. 

Book a complementary call to share your sleep challenges, discuss your goals, and hear how I can support your family to reclaim peaceful nights and well-rested mornings. 

Posted on: Friday August 29th, 2025

Posted by: Kids & Company