Back-to-school season means new supplies, new schedules, and a return to familiar routines. As families prepare for earlier mornings and busy school days, there’s one important item that belongs on every back-to-school checklist: healthy sleep.

Getting enough quality sleep supports a child’s overall health and well-being. It can also help children stay alert and ready for a full day of learning and activities. After a summer of later nights and relaxed mornings, now is a great time to help your child get back on schedule.

How Much Sleep Do Kids Need?

The American Academy of Sleep Medicine recommends the following amounts of sleep within a 24-hour period:

• Ages 1–2: 11–14 hours, including naps
• Ages 3–5: 10–13 hours, including naps
• Ages 6–12: 9–12 hours
• Ages 13–18: 8–10 hours

While every child is different, these recommendations can help parents work backward from the morning alarm to establish an appropriate bedtime.

Ease Back Into the School Sleep Schedule

If bedtime has gotten later during summer break, don’t wait until the night before school starts to make a big change.

Begin shifting bedtime and wake-up time earlier in small increments. Moving the schedule by about 15 minutes every few days can make the transition easier. Keeping wake-up times relatively consistent, even on weekends, can also help children maintain a regular sleep schedule.

Turn Off Screens Before Bed

Televisions, tablets, phones, and video games can interfere with winding down for sleep. Consider making the hour before bedtime a screen-free period.

Instead, encourage quiet activities such as reading a book together or preparing clothes and backpacks for the next morning. Keeping devices outside the bedroom overnight can also help reduce bedtime distractions.

Be Mindful of Caffeine

Caffeine can make it harder for children to fall asleep and may be found in more products than parents realize. Sources can include soda, tea, coffee, energy drinks, chocolate, and some medications.

Check product labels and avoid giving children caffeinated beverages, particularly later in the day. Energy drinks are not recommended for children and adolescents.

What About Melatonin and Other Sleep Products?

When a child isn’t sleeping well, parents may wonder whether an over-the-counter sleep product or melatonin could help.

Talk with your child’s pediatrician or pharmacist before giving your child melatonin, antihistamines, or other products intended to promote sleep. A healthcare professional can help determine whether a product is appropriate and review possible interactions with other medications your child may be taking.

Sleep products should not take the place of healthy sleep habits and an age-appropriate sleep schedule.

Remember to keep all medications and supplements stored securely and out of children’s reach.

Start the School Day the Night Before

Healthy back-to-school habits aren’t only about what happens in the morning. Giving children enough time to sleep can help set them up for the busy school day ahead.

As you check off your back-to-school list, make healthy sleep habits part of the plan. And if you have questions about medications, supplements, or over-the-counter products for your family, talk with your pharmacist. We’re here to help you use medications safely and confidently.