The Challenge of Getting Back into a Routine After Summer

September brings new backpacks, fixed schedules, and the return to the classroom. But before that, many families face a small, silent challenge: children no longer fall asleep or wake up at the times they should. After weeks without strict schedules, impromptu naps, and longer nights, the body needs time to find its rhythm again.

Although it may seem like just a matter of willpower, behind this misalignment lies an explanation related to our biological clock.

What happens to children’s biological clocks in September?

The human body — especially a child’s — is governed by a circadian rhythm: an internal cycle of roughly 24 hours that regulates when we feel sleepy and when we’re awake. This clock is adjusted mainly by light, meal times, and daily routine.

In summer, that clock gradually falls out of sync: more daylight hours, later dinners, last-minute plans… every small change adds up. That’s why, when September arrives, children’s bodies don’t automatically snap back to the school schedule — they need several days of gradual readjustment.

Factors that make the return to routine harder

Beyond the internal clock’s own misalignment, other elements make this transition more difficult.

Unstructured schedules

Without the routine set by school, bedtime, wake-up, and meal times become much more flexible. The bigger that gap from the school schedule, the harder it is for the body to readjust.

More screen time

During holidays, it’s common to relax screen-time limits. The blue light from phones, tablets, and TVs delays the release of melatonin, the hormone that helps us fall asleep.

Excess stimulation

Trips, plans, visits, and new activities keep young children in a state of excitement that, when it builds up, makes it harder for the body to “switch off” easily at night.

A bedroom that also changes rhythm

After weeks with different schedules, the bedroom itself stops being so clearly associated with bedtime. Restoring that association — a dark, calm, cool environment — helps the brain understand again that it’s time to rest.

Practical tips for restoring a sleep routine

Although the readjustment takes a few days, certain habits make the transition much easier:

• Move bedtime earlier gradually, in 15–20 minute increments each night, rather than forcing the school schedule all at once.
• Keep the wake-up time fixed, even on weekends: this is the adjustment that resynchronizes the internal clock fastest.
• Restore regular mealtimes, since they also act as a signal for the body.
• Cut back on screens at least an hour before bed.
• Create a relaxing bedtime ritual: a warm bath, reading a story, or simply talking about the day.

Getting sleep back on track also means starting the school year with energy

Adjusting the sleep routine isn’t just about being less tired in the morning. Rest directly affects concentration, memory, and mood — key aspects right as children pick back up the pace of classes, homework, and extracurricular activities.

That’s why spending a few days preparing well for this transition also means preparing the child to face the school year in a better mood and with better performance from day one.

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