Back-to-school in Dubai: 7 tips to reset your child's sleep schedules without drama

Summer meant late nights and lazy mornings. Now, with school looming, it’s time to hit the reset button on your children’s sleep schedules. Don’t worry—this doesn’t mean instant 7 am wake-up calls.

Going cold turkey from 12 am. Netflix sessions to 8 pm lights out is a recipe for meltdowns. Instead, move bedtime earlier by 15–20 minutes every couple of nights. In about a week, your child’s internal clocks will adjust, and you won’t have to bribe them with dessert to get them in bed.

Expose children to natural sunlight soon after they wake up. Sunlight tells the brain to stop producing melatonin, the sleep hormone, making mornings easier. Bonus: it boosts mood and vitamin D, two things every child needs after a summer of indoor lounging.

Screens and blue light are the enemies of sleep. Aim to power down devices at least an hour before bed. Swap scrolling through TikTok or YouTube for a bedtime story, calming music, or a chat about the day. Children will sleep more soundly, and parents, yes, you, might get a moment of peace.

Predictable routines tell the body it’s time to wind down. Include simple, enjoyable steps like a warm bath, pajamas, brushing teeth, and a fun bedtime ritual (think a secret handshake, silly story, or song). Consistency helps the brain recognise that bedtime isn’t negotiable.

Avoid caffeine and sugary drinks after lunch. Even small amounts of chocolate, soda, or energy drinks can make it harder for kids to fall asleep at night. Swap for water, milk, or a healthy snack to keep energy steady without sabotaging bedtime.

For younger children, naps are essential, but too-long naps in the late afternoon can ruin nighttime sleep. If your child still naps, keep it early and under 90 minutes. This prevents overtiredness, which paradoxically makes children sleep worse, and keeps them alert during school hours.

Even with the perfect plan, children’s sleep schedules won’t reset overnight. Expect some grumbling, some tossing and turning, and maybe even a late-night snack attempt. Celebrate progress, not perfection. Each small step toward a consistent sleep schedule is a win for both children and parents.