With the summer holidays almost at and end, parents now face the challenge of getting children back into healthy sleep patterns for the new school year. So with the days of lying in gone, many are now tasked with the annual challenge of transitioning their children from relaxed summer sleep patterns back to term-time routines.

With research showing that children aged between four and 11 get an average of just six-and-a-half hours of sleep per night during holidays, compared to seven-and-a-half hours during term time, Sleep expert Tony Spencer from Spruce reveals the timeline parents should use to ensure their kids sleep is fully back on track and ready to start the new term fresh and rested.

Tony Spencer explains that the importance of starting this transition early is key saying; "Parents should begin adjusting their children's sleep routines approximately two weeks before school starts. This gives enough time for gradual changes without rushing the process."

For most families in England and Wales, where schools typically reopen on September 4 or 5, this means initiating sleep routine changes around August 21 - just days away. Northern Irish parents should aim to start around August 18, with schools there reopening on September 1. Offering five simple key steps for parents to implement during this crucial two-week period, he suggests the following:

1. Establish a consistent pre-bedtime routine: "Start introducing a calming bedtime routine two weeks before school begins," Tony suggests. "This could include reading, puzzles, or quiet play, followed by sleep hygiene tasks. Consistency is key in signalling to the body that it's time to wind down."
2. Maximise morning light exposure: "From mid-August, make an effort to get your children outside within an hour of waking," Tony advises. "This early light exposure helps reset the body's internal clock, making it easier to adjust to earlier school wake-up times. - even if it is simply sticking their heads out the window for 5 minutes as soon as they wake up."
3. Gradually adjust sleep and wake times: "Beginning two weeks out, start shifting bedtimes and wake-up times by 10-15 minutes every couple of days," he recommends. "This gentle approach allows the body to adapt more naturally to the new schedule."
4. Manage screen time effectively: "Use the two-week transition period to reintroduce stricter screen time limits," Tony cautions. "Gradually reduce evening device usage and ensure night mode is activated at least an hour before the target bedtime."
5. Address back-to-school anxieties early: "In the fortnight leading up to school, create daily opportunities for open conversations about any school-related worries," he suggests. "This can prevent anxieties from building up and interfering with sleep as the first day approaches."

Tony emphasises that starting these changes two weeks before school begins is crucial. "This timeline allows for a more relaxed transition, reducing stress for both parents and children," he explains. "It's much easier to make small, incremental changes over two weeks than to attempt a drastic shift right before school starts."

For parents who may have missed the two-week mark, Tony offers reassurance. "Even if you're starting later, implementing these strategies can still be beneficial. Just be prepared to make slightly larger adjustments each day to catch up."