When children return to school, their growing brains and bodies thrive on regular, restorative sleep. A predictable bedtime routine is like giving them a gentle handrail to hold onto as it supports their learning, wellbeing, and emotional balance.
Here are five gentle, science-supported steps to ease the journey back into a bedtime rhythm from international child development expert and author Dr Jacqueline Harding. She was a consultant on the RTÉjr show BeddbyByes - it's all about winning the battle at bedtime and could be very useful this week.
BeddyByes is streaming now on RTÉ Player!
Studies confirm that during sleep, children's brains are hard at work consolidating what they’ve learned, pruning unnecessary connections, and strengthening the ones they’ll need tomorrow.
1. Shift Bedtime Little by Little
Children’s internal clocks (circadian rhythms) don’t respond well to sudden changes. Moving bedtime earlier in 10 to 15 minute steps allows the body’s natural release of melatonin, the hormone that signals 'time to sleep' to readjust gradually – this is a kind way to shift the bedtime routine and help the body and brain adapt.
2. Create a Soothing Sequence
Children love knowing what comes next and flourish when the world feels predictable. A calming routine might include a warm bath (if possible), putting on cosy favourite pyjamas, brushing teeth, a snuggly story time and then quiet cuddles – these can all act like a series of stepping stones leading towards sleep. Each step can help lower cortisol (the stress hormone), while rhythm and repetition help children feel safe. Studies show that children who follow consistent bedtime routines not only fall asleep faster but may also demonstrate better language development and emotional regulation.
3. Shape the Sleep Space
The environment sends powerful cues to the brain. A calm, cosy bedroom sets the stage for deep rest. A cooler bedroom temperature supports the natural drop in core body heat that signals sleep. Dim lighting encourages melatonin release, while the presence of a beloved toy or blanket taps into the child’s sense of security. Studies confirm that children with supportive sleep environments often enjoy longer and higher-quality sleep.
4. Keep Mornings Consistent
It’s tempting to let children 'catch up' on sleep at weekends but varying wake-up times can confuse the circadian rhythm. We know now that consistency in wake-up time helps anchor the sleep-wake cycle, making it easier to fall asleep naturally at night.
5. Build in Daily Movement
Children bodies are designed to move. Active play supports the release of growth-promoting hormones and helps regulate energy levels across the day. Research shows that children who engage in physical activity and outdoor play often fall asleep more quickly and enjoy deeper sleep cycles. Exposure to natural daylight during the day also strengthens circadian rhythms, making it easier for children to feel sleepy when evening arrives.
Building back a bedtime routine or starting one for the very first time may feel challenging at first, but with calm, steady steps and gentle consistency, it quickly becomes easier and helps guide family life towards a more peaceful rhythm. Sleep routines are not simply about rest. They are about scaffolding the child’s learning, memory, and emotional resilience. A secure, calm bedtime helps children feel safe, and their brains are then free to do the vital night-time work of building tomorrow’s skills.
Click here for more back to school tips from RTÉ Lifestyle.
And read more about BeddyByes from RTÉjr here.
