MADISON, Wis. — Back to school is just around the corner and while many kids don't want to think about their summer break ending, experts say now is the time for parents to start scaling back those late nights. 

What You Need To Know

  • Now is the time to start adjusting kids' sleep schedules for back to school 
  • Experts say families should start having kids get up at the normal school time at least two weeks before classes start 

  • In general, kids need at least 9 hours of sleep through childhood 

  • 80% of teenagers don't get enough. Sleep is connected to mental health, epecially depression, according to a 2024 report by the National Sleep Foundation

According to Dr. Casey Freymiller, general pediatrician at UW Health, the best way to start is to make sure your kids have a consistent wake-up time.

“If we’re going to be able to achieve one thing, it’s getting up at a time that they need to for school really consistently and in advance,” Freymiller said.

Dr. Freymiller also added getting good light exposure in the morning can help set your internal clock. You should start this process at least two weeks before classes start.

In general, Dr. Freymiller said kids need at least nine hours of sleep through childhood. He recommended scaling back their bedtime by 15-minute intervals each night.

“That avoids too big of swings where you are much too awake to go to bed or way too tired in the morning to get up,” Dr. Freymiller added.  

Watch the full interview above.