Back to School: UAE experts share sleep tips, so kids don’t get caught napping

As the new academic year approaches, schools and health experts are reminding parents that quality sleep is as important as books, uniforms, and packed lunches.
With summer holidays often marked by late nights, extra screen time, and travel across time zones, many children face a tough transition back to early mornings as schools reopen on August 25. Resetting their body clocks now, experts say, can make all the difference in academic performance and overall wellbeing.

How to ease the back-to-school transition

Simon Jodrell, Principal at Jebel Ali School in Damac Hills, Dubai, highlighted the science behind the shift.
“After long summer days and late nights, switching back to early mornings can feel challenging once school starts. For families who have been travelling, getting used to UAE timings adds an extra layer to the transition. With a few small changes, families can ease this process and make the return to routine much smoother,” he said.

Gradually reset your child’s circadian rhythm

Jodrell pointed out that the body’s circadian rhythm – the natural 24-hour cycle that regulates sleep and wakefulness – needs to be stabilised for children to thrive in the classroom.
“Start about a week before school by gradually moving bedtime earlier by 15-30 minutes each night and encourage waking up at the same time each morning, even on weekends. Create a calming evening routine by swapping screens for relaxing activities such as reading, journalling, or listening to soft music, while also dimming the lights to signal to the brain that it’s time to wind down. Switch off devices at least an hour before bed to reduce blue light exposure, which helps relax both eyes and mind,” he advised.
Jodrell also encouraged parents to expose children to natural sunlight and morning activity to boost alertness and reinforce their internal clock.

School-age children need 9–12 hours of sleep

Dr Hussein Nasser Matlik, Consultant Paediatric Neurology at Burjeel Hospital, Abu Dhabi, underlined the health consequences of sleep deprivation.
“Generally, children between 6-13 years old require between 9 and 12 hours of sleep per night and teenagers need around 8 to 10 hours. If children don’t get enough sleep, it can lead to trouble with concentration and memory, which can affect academic performance. It can also impact mood, making them more irritable, or even lead to more serious consequences like anxiety and depression.”

Dr Matlik also warned of long-term risks.
“Over time, sleep deprivation can weaken their immune system and increase the risk of obesity, so it is definitely worth prioritising a good sleep routine,” he noted.

Consistent routines help children adjust after travel

Richard John Drew, Principal of Jumeira Baccalaureate School, said many of his students are returning after long journeys.
“Some have only just returned to the UAE after long journeys, and these disruptions can significantly affect the body’s circadian rhythm. A consistent sleep routine ensures children are well-rested, focused, and ready to learn,” he said.

Drew stressed the wider benefits.
“Research shows that adequate sleep directly supports memory, concentration, emotional regulation, and even immune health. Conversely, poor sleep can lead to irritability, reduced academic performance, and heightened stress. Sleep is as vital to learning as nutrition and exercise,” Drew underlined.

Common advice from all experts

All three experts highlighted the same fundamentals: adjusting bedtimes a week before school starts, sticking to consistent sleep and wake times, limiting screen use before bed, and establishing calm nighttime routines. They agreed that ensuring children get enough hours of quality sleep is key to their mood, focus, and academic success. Families who prioritise rest, they said, are giving children the strongest foundation for a positive, energised return to school.