Is it becoming difficult to wake your child up for school? Rita Calado, pediatrician at Hospital da Luz Lisboa, shares some strategies that can help children get back into a routine and sleep better. How can children's sleep schedules be adjusted when they return to school? We do not have an ON/OFF switch that we can simply turn on the day before school starts, and it is important for children to have some time to readjust their biological clock. How can we help? By gradually starting, one to two weeks before school begins, to put children to bed earlier and wake them up earlier. Shifting bedtime and wake-up time by 15 to 30 minutes each day is enough for children to gradually adapt to the new schedule without finding it too abrupt. If a child was going to bed much later throughout the holidays, we cannot expect them to fall asleep earlier from one day to the next. This adjustment needs to be made gradually so that the child can get used to it. Another important thing is that, during the hour before bedtime, children should slow down their pace . In other words, they should avoid activities that may overstimulate them and instead follow a consistent ritual or routine that signals to the brain that it is time to sleep. Taking a warm bath, putting pajamas on, brushing teeth, and listening to a bedtime story are all routine activities that help prepare the brain for sleep. Another equally important factor is exposure to light. Television screens, tablets and mobile phones emit blue light, which inhibits the release of melatonin, the hormone that helps regulate sleep. This is extremely important: children should not use these devices for one to two hours before bedtime. Ideally, such devices should be kept out of the bedroom. In the morning, the opposite approach should be taken: open the curtains or windows, expose children to natural light , and send the brain the message that the day is beginning. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item. English translation generated with AI and reviewed by the editorial team.
