Summer is full of late nights, lazy mornings, vacations, and flexible routines. While it's fun to enjoy a break from the school-year schedule, those relaxed habits can make the first week back to school feel exhausting.
The good news? You don't have to wait until the night before school starts to make the switch. By gradually adjusting your family's sleep schedule a couple of weeks before September, everyone, from toddlers to teens (and parents, too!), can head back to school feeling well-rested and ready to learn.
Here's how to reset your sleep schedule and make the transition back to school a little smoother.
Why summer can throw off your sleep schedule
Longer daylight hours, vacations, sleepovers, and fewer morning commitments often lead to later bedtimes and later wake-up times.
While an occasional late night is part of summer fun, sleeping on a dramatically different schedule can make it harder for your body to adjust when school returns.
If you're wondering how to fix your sleep schedule, you're not alone. A gradual approach is much easier than trying to change everything overnight.
When should you start a back to school sleep reset?
Ideally, begin adjusting your family's routine one to two weeks before school starts. Making small changes each day gives your body's internal clock time to adapt naturally.
Try shifting bedtime and wake-up time earlier by 15 to 30 minutes every few days until you've reached your desired school sleep schedule.
For example:
| Days Before School | Bedtime Adjustment |
|---|---|
| 14-10 days | 15 minutes earlier |
| 9-6 days | Another 15-30 minutes earlier |
| 5-2 days | Continue adjusting as needed |
| First day of school | Follow your regular school schedule |
Small changes often feel much easier than making a one-hour adjustment all at once.
How to fix your sleep schedule (without the stress)
If you're asking yourself, "How do I fix my sleep schedule?", consistency is the key. Here are some simple habits that can help.
1. Wake up at the same time each day
Your wake-up time has a bigger impact on your body's internal clock than your bedtime. Even on weekends, try to wake up within about an hour of your weekday schedule. It may be tempting to sleep in, but doing so can make Monday mornings much harder.
2. Get morning sunlight
Natural light tells your brain it's time to be awake. Open the curtains, eat breakfast near a window, or head outside for a short walk in the morning. This simple habit helps reinforce your new sleep schedule and can make it easier to fall asleep earlier at night.
3. Reduce evening screen time
Phones, tablets, TVs, and video games can make it harder to wind down before bed. Try turning off screens at least one hour before bedtime. Instead, encourage relaxing activities like:
- Reading together
- Colouring or puzzles
- Listening to calming music
- Taking a warm bath
- Quiet conversation
These healthy sleep hygiene tips help signal that bedtime is approaching.
4. Create a consistent bedtime routine
Both children and adults often sleep better when bedtime follows the same predictable pattern each night. Your routine doesn't have to be complicated. A simple bedtime routine might look like this:
- Brush teeth
- Put on pyjamas
- Read a story or book
- Dim the lights (or turn on the Casper Glow Night Light)
- Say goodnight
- Lights out
Repeating the same routine each evening helps your brain recognize that it's time for sleep.
4. Don't forget about your sleep
Parents often spend so much time getting kids ready for school that they forget about themselves. If you're wondering how to reset your sleep schedule, the same advice applies:
- Go to bed at a consistent time.
- Wake up at the same time every morning.
- Avoid caffeine late in the afternoon.
- Keep your bedroom cool, dark, and quiet (consider an eye mask like the Winky Sleep Mask).
- Give yourself time to unwind before bed.
When parents are well-rested, busy school mornings tend to feel a little easier for everyone.
5. Create a calm, clutter-free sleep space
Your bedroom should be a place that's dedicated to rest. A tidy, comfortable environment helps reduce distractions and signals to your brain that it's time to sleep.
To create a more sleep-friendly space:
- Set your thermostat between 15°C and 19°C in order to create a cool sleep environment
- Not a fan of AC? Consider investing in cooling sleep products, such as cooling pillows and cooling sheets (also check out these tips to help you sleep cooler every night)
- Use blackout curtains if early morning sunlight is waking you too soon.
- Minimize clutter around the bed, such as by storing items inside a nightstand, to create a more calming atmosphere.
- Reserve the bed for sleeping instead of homework, gaming, or scrolling on your phone whenever possible.
- Add soft lighting, like a Glow Night Light, for bedtime reading instead of bright overhead lights.
Small changes to your bedroom can have a big impact on your nightly routine.
6. Invest in a supportive mattress
If your mattress is no longer comfortable or supportive, it may be harder to get the restorative sleep your body needs, especially for busy school mornings. A supportive mattress helps promote proper spinal alignment, relieves pressure points, and reduces tossing and turning throughout the night. Casper Canada has three premium mattress offerings, all of which are available in three firmness levels (Firm, Medium, and Plush):
- The Casper Mattress: Our all-foam mattress offers the perfect balance of comfort and support for everyday sleep, designed to help you fall asleep faster and wake up refreshed.
- Original Hybrid Mattress: A best seller for a reason, this hybrid mattress features responsive foam and supportive springs to deliver enhanced comfort, airflow, and all-night support.
- Wave Hybrid Snow Mattress: Casper Canada's most advanced cooling mattress, combining targeted ergonomic support with Snow Technology™ to help hot sleepers stay comfortably cool all night long.
Whether you're shopping for your child's first "big kid" bed, furnishing a teen's bedroom, or upgrading your own sleep setup, Casper Canada offers a range of thoughtfully designed mattresses to suit different sleep styles, comfort preferences, and budgets (including twin mattresses and twin XL mattresses, ideal for children’s bedrooms). Learn more about finding the perfect mattress for your sleep style.
7. Upgrade your pillows and bedding
The right sleep accessories can make your bed even more inviting. Supportive pillows, like memory foam pillows and hybrid pillows, help keep your head and neck comfortably aligned. Meanwhile, breathable bedding, including Percale Sheets and SuperSoft TENCEL™ Sheets, can help regulate temperature throughout the night, reducing the chances of waking up feeling too hot or too cold.
Casper Canada's collection of pillows, sheets, duvets, and bedding is designed with comfort in mind, helping create a cozy sleep environment the whole family can enjoy. Fresh, comfortable bedding can also make bedtime feel like something to look forward to, especially for younger children adjusting to a new school routine.
Sleep tips for kids heading back to school
Young children often need extra support when routines change. Some easy sleep tips include:
- Start adjusting bedtime before school begins.
- Keep naps age-appropriate and consistent.
- Avoid sugary treats close to bedtime.
- Encourage outdoor play during the day.
- Let children help choose pyjamas or bedtime books to make the routine enjoyable.
Consistency is far more important than perfection.
Sleep tips for teenagers
Teenagers naturally tend to stay awake later, making early school mornings especially challenging. Help teens ease back into a school sleep schedule by encouraging them to:
- Shift bedtime gradually instead of all at once.
- Charge phones outside the bedroom overnight.
- Limit caffeine from coffee or energy drinks in the evening.
- Get outside shortly after waking up.
- Maintain a similar sleep schedule on weekends whenever possible.
Sleep tips for parents
Parents often put everyone else’s sleep first, but getting enough quality rest is essential for your own health and energy. A well-rested parent is better equipped to manage busy school mornings, support their family, and handle daily stress. Prioritize your own sleep by:
- Sticking to a consistent bedtime and wake-up time, even on weekends.
- Creating a to-do list before bed to clear your mind and reduce nighttime worry.
- Limiting screen time and work-related tasks in the hour before sleep.
- Ensuring your mattress and pillow provide the comfort and support you need for restful sleep.
- Asking for help and sharing responsibilities when possible to make sleep a priority.
Start the school year well rested
A successful school year starts the night before. By gradually adjusting your family's sleep schedule, creating calming bedtime routines, and making the bedroom a comfortable place to rest, you'll set everyone up for smoother mornings and more energized days.
Whether you're refreshing your child's bedroom or upgrading your own sleep setup, Casper's collection of supportive mattresses, pillows, bedding, and bedroom furniture can help your whole family enjoy better sleep this back to school season.
FAQs
How do I reset my sleep schedule before school starts?
Start adjusting your bedtime and wake-up time one to two weeks before school begins. Shift your schedule by 15 to 30 minutes every few days until you've reached your desired school sleep schedule.
How long does it take to fix a sleep schedule?
It varies from person to person, but many people can reset their sleep schedule within one to two weeks by maintaining consistent bedtimes, wake-up times, and healthy sleep habits.
What's the best way to fix my sleep schedule?
The best way to fix your sleep schedule is to wake up at the same time every day, get morning sunlight, follow a relaxing bedtime routine, and avoid screens before bed. Consistency is key.
How much sleep do school-aged children need?
Most school-aged children need 9 to 12 hours of sleep each night, while teenagers typically need 8 to 10 hours to support healthy growth, learning, and overall well-being.
Why is sleep important during the school year?
Getting enough sleep can help improve focus, memory, mood, learning, and overall health. A consistent sleep schedule also makes busy school mornings easier for the whole family.
What are some simple sleep hygiene tips for families?
Maintain a regular bedtime, keep bedrooms cool and dark, limit screen time before bed, create a calming bedtime routine, and make sure everyone has a comfortable sleep environment (starting with a high-quality mattress!). Get more wellness tips from a sleep expert.
Can a new mattress help improve sleep quality?
A new mattress can help improve comfort, reduce pressure points, and minimize tossing and turning throughout the night. Pairing a quality mattress with supportive pillows and breathable bedding can help create a sleep environment that promotes better rest.
What is Casper’s delivery time in Canada?
Casper Canada orders usually ship out in 3 to 5 business days and arrive 2 to 10 business days after that.
What is the Casper Canada return policy?
Casper Canada offers a 100-night sleep trial on all mattresses. If you’re not in love with your Casper bed-in-a-box at any time during the trial, you can make a free and easy return. Casper Canada has free returns for all mattresses and will even pick up your mattress from your front door.
Does Casper Canada offer a mattress warranty?
Yes, Casper Canada offers a 10-year limited warranty on all mattresses.
How long does a Casper mattress last?
Wondering “how long does a mattress last?” The average mattress lasts between 7 and 10 years when cared for properly. However, memory foam mattresses, especially those made of high-density foam, like all Casper mattresses, can retain their shape and offer support longer than low-quality foam mattresses (sometimes up to 12 years).
Whether it's foam, spring, or hybrid, the longevity of a mattress is tied to the quality of the components. Casper Canada mattresses are backed by a 10-year warranty and use the highest quality components, like CertiPUR-US® Certified Foam, to ensure every mattress provides years of comfortable, restful sleep.
Learn more about when to replace your mattress.
Where can I buy a Casper mattress in Canada?
Wondering where to buy a Casper mattress in Canada? The Casper Mattress is available exclusively on Casper.ca and in Casper Canada stores. The rest of Casper’s mattress lineup, including the Original Hybrid Mattress and the Wave Hybrid Snow Mattress, is available on Casper.ca, in Casper Canada stores, and in Sleep Country Canada stores.
