As the start of the school year approaches, many parents are asking the same question: How can children\u2019s sleep routines be reestablished?<\/strong> It\u2019s not easy to adjust bedtime and wake-up times\u2014which have shifted to later hours over the summer\u2014to the school schedule overnight. To ensure a smoother transition to the new school year, it\u2019s important to address the child\u2019s biological rhythm, evening habits, and the home\u2019s overall rhythm together.<\/p>\n The final days of summer vacation look much the same in many homes. Bedtimes have shifted a bit later. Mornings have stretched out. Dinner is eaten later, screen time has increased, and the comfort of knowing \u201cwe don\u2019t have to get up early tomorrow\u201d has quietly altered the home\u2019s rhythm.<\/p>\n Then school starts.<\/p>\n Suddenly, the child is expected to wake up at 7:00 a.m., eat breakfast, get ready, go to school, stay focused throughout the day, and go to bed at a set time again in the evening.<\/p>\n The problem is often not that the child \u201cdoesn\u2019t want to sleep.\u201d<\/p>\n Their body may still be on summer time.<\/strong> For this reason, the return to school shouldn\u2019t be thought of solely in terms of back-to-school shopping, the school bus schedule, and the class schedule. One of the most important preparations for the new school year is reestablishing sleep and daily life rhythms.<\/strong><\/p>\n Moreover, this isn\u2019t just a matter for children. When the school year begins, parents\u2019 routines also change\u2014from mornings and mealtimes to the evening pace and even phone usage habits. One of the most effective ways to help a child adjust to the new routine is to establish a predictable evening rhythm throughout the entire household.<\/p>\n Sleep is not merely a passive time when the body rests. It is closely linked to learning, memory, attention, emotional regulation, and the processing of information acquired during the day. Studies examining the relationship between sleep and school performance in children and adolescents support this.<\/p>\n In a meta-analytic review by Dewald and colleagues covering children and adolescents, significant correlations<\/strong> were found between sleep quality, sleep duration, daytime sleepiness, and academic performance<\/strong>. The link between daytime sleepiness and academic performance was particularly striking.<\/p>\n In other words, the issue is not simply: \u201cHow many hours did they sleep?\u201d<\/strong><\/p>\n It\u2019s also about:<\/p>\n The issue becomes even more complex during adolescence. While adolescents\u2019 biological sleep rhythms naturally tend to shift to later hours, school hours may still start early. A systematic review examining studies on delayed school start times found that later school start times can increase nighttime sleep duration<\/strong> in adolescents.<\/p>\n So, not every young person who struggles to get out of bed in the morning is \u201clazy.\u201d Sometimes, biology and the calendar are truly at odds.<\/p>\n The human body thrives on consistent rhythms.<\/p>\n Every day at similar times:<\/p>\n When these time cues change over the summer, it\u2019s not realistic to press a button on the first Monday morning of school and instantly reset the system to its previous state.<\/p>\n Therefore, the goal in adjusting to the school year isn\u2019t to \u201csend the child to bed early,\u201d but to establish a routine that repeatedly signals to the body that night is approaching.<\/strong><\/p>\n And you don\u2019t need a perfect schedule for this. What you need is consistency.<\/p>\n If your child has been going to bed at midnight all summer, putting them to bed at 9:30 p.m. the night before school starts is generally not a good plan.<\/p>\n They may get into bed, but sleep might not come. This can lead to tossing and turning, getting bored, asking for a phone, and eventually the cycle of \u201cI can\u2019t sleep.\u201d<\/p>\n Instead, moving bedtime and wake-up time earlier in small increments of 15\u201330 minutes<\/strong> over the course of a few days provides a more manageable transition.<\/p>\n For example:<\/p>\n Day 1:<\/strong> 11:30 Depending on the child\u2019s age and current routine, the transition can be made even more gradually. The goal here isn\u2019t to hit a perfect time, but to realign the biological rhythm without forcing it.<\/p>\n It\u2019s often unrealistic to expect a child who sleeps until 11:00 AM to feel sleepy by 9:30 PM. Therefore, during the preschool years, it\u2019s necessary to gradually move<\/strong> not only bedtime but also<\/strong> wake-up time earlier<\/strong>. Getting morning sunlight, going outside for a short time if possible, and having breakfast closer to the new school schedule can help support the transition.<\/p>\n One of the most consistent findings in research on children\u2019s sleep habits i<\/strong>s the value of regular bedtime routines<\/strong>.<\/p>\n Studies by Mindell and colleagues examining pre-sleep routines in children show that a consistent nighttime routine is associated with more positive sleep outcomes.<\/p>\n The key here is not that the routine be complicated. Quite the opposite. A few simple steps that can be repeated in the same order every evening are sufficient:<\/p>\n Bath \u2192 pajamas \u2192 dimming the lights \u2192 a calming activity \u2192 sleep<\/strong><\/p>\n For younger children, a short story can be added. For older children and teens, a more independent routine can be established, such as: shower \u2192 putting away the phone \u2192 preparing the room \u2192 a few minutes of reading \u2192 sleep<\/strong>.<\/p>\n Over time, the body learns this sequence. Doing the same things in the same order becomes a kind of sensory cue that signals the arrival of nighttime.<\/p>\n Sometimes what sabotages the bedtime routine isn\u2019t a lack of sleepiness, but the fact that the house is still acting as if it were daytime.<\/p>\n Bright overhead lights are on. The TV is on. The child has a phone in their hand. The parent is on the computer. Then someone glances at the clock and says, \u201cCome on, it\u2019s time to sleep<\/strong>.\u201d<\/p>\n From the body\u2019s perspective, the message is a bit confusing. As you approach sleep, you need to prepare the environment for nighttime as well.<\/p>\n In the final section before bedtime:<\/p>\n Especially for teens, keeping phones out of bed is often a more concrete intervention than simply telling them to \u201cgo to bed early.\u201d<\/p>\n Scent is a powerful sensory stimulus closely linked to the areas of our brain associated with memory and emotions. For this reason, it\u2019s possible to think of aromatherapy not just as \u201csomething that smells nice,\u201d but as one of the sensory cues of a recurring routine<\/strong>.<\/p>\n While systematic reviews evaluating the effects of aromatherapy on sleep have found studies showing that aromatic compounds administered via inhalation yield positive results on sleep quality, the research methods and participant groups vary.<\/p>\n Consequently, it is more accurate to view aromatherapy not as a sleep treatment, but as a complementary tool that can accompany the process of preparing for sleep<\/strong>.<\/p>\n In particular, using the same soothing scent at the same time every night can, over time, become a familiar cue in a child\u2019s or adult\u2019s personal nighttime routine: When this scent appears, the day is coming to an end.<\/strong><\/p>\n Terra di Simana offers several botanical options that can be used at varying intensities to ease the transition into the evening.<\/p>\n For those who do not like the intense scents of essential oils or who prefer a gentler aromatic experience, Lavender Hydrosol<\/strong><\/a> is one of the simple options that can be added to an evening routine.<\/p>\n Hydrosols are not essential oils themselves; they are aromatic waters obtained during the distillation process of the plant, and their scent profiles are lighter than those of essential oils.<\/p>\n You can think of Lavender Hydrosol as a lighter lavender experience that complements your daily skincare routine and enhances the atmosphere of your room.<\/p>\n Sleep Buddy<\/strong> is<\/a> a wearable aromatherapy rosette designed to allow you to experience essential oils through controlled release without direct skin contact.<\/p>\n The Terra di Simana formula contains aromatic ingredients such as lavender, ylang-ylang, sweet marjoram, vetiver, and mandarin, and the pin is designed to create an aromatic space through slow release for approximately eight hours.<\/p>\n It can be a practical option for maintaining the same nighttime routine across different settings\u2014such as at home, on vacation, at a grandparent\u2019s house, or while traveling\u2014especially during the school year.<\/p>\n Important:<\/strong> For children under 12, the Sleep Fairy should only be used under parental supervision, and as specified in the Terra di Simana product instructions, it should be applied to clothing rather than directly to the skin. All aromatic products should be kept out of reach of small children.<\/p>\n One of the often-overlooked aspects of the back-to-school season is the parents.<\/p>\n Forms… School bus… Lunchbox… Homework… Uniforms that need ironing… \u201cMom, where\u2019s my math notebook?\u201d<\/p>\n By 10:30 p.m., the child may have calmed down, but the parent\u2019s mind is still stuck at 5:00 p.m.<\/p>\n Terra di Simana Calming Drops<\/strong><\/a> is a botanical mist composed of aromatic ingredients such as lavender, marjoram, cedar, rose, jasmine, and chamomile, blended with hydrosols of geranium, vetiver, lemon balm, and chamomile.<\/p>\n It can be used to set the mood in the bed or bedside area as the night begins. After all, a school routine isn\u2019t sustainable if it\u2019s set up solely for the child and leaves the parent in chaos.<\/p>\n The child comes home from school. Eats dinner. Does homework. Stares at a screen. Runs around. Plays.<\/p>\n Then an adult says, \u201cIt\u2019s time\u2014off to bed.\u201d <\/strong>But the nervous system isn\u2019t a calendar app.<\/p>\n It may need time to transition from one activity to another. That\u2019s why it\u2019s helpful to make the last 30\u201360 minutes before bedtime a little different from the rest of the day.<\/p>\n The purpose of this time isn\u2019t to entertain, but to gradually lower their arousal level.<\/strong><\/p>\n For example:<\/p>\n This section is especially important for anxious children. Because sometimes when a child says, \u201cI don\u2019t want to go to sleep,\u201d what they actually mean is:<\/p>\n \u201cI have school tomorrow<\/strong>, and I don\u2019t feel ready yet.\u201d<\/strong><\/p>\n It\u2019s easy for adults to overlook their own tension while trying to calm children down.<\/p>\n Yet children sense the pace of the household just as much as they hear what we say.<\/p>\n If an adult is rushed in the morning, constantly checks the clock in the evening, or repeats \u201ccome on, hurry up, we\u2019re late\u201d throughout the day, it might be a bit unfair to expect the child to calm down on their own at the end of the night.<\/p>\n Therefore, rather than thinking of aromatherapy as a tool to be used solely on children, incorporating it into the parent\u2019s own evening routine<\/strong> is a more holistic approach.<\/p>\n Lavender Essential Oil<\/strong><\/a>, with its floral, green, and slightly rose-like character, is one of the most frequently chosen oils for personal aromatherapy routines.<\/p>\n Parents can incorporate It\u0131r Essential Oil into their own evening care or aromatic environment routines by following the product\u2019s usage instructions and proper dilution guidelines.<\/p>\n The idea here is simple: Instead of constantly telling the child to \u201ccalm down,\u201d sometimes the adults in the house need to slow down first.<\/p>\n There\u2019s no need to try to establish a perfect daily routine during the first week of school.<\/p>\n Morning meditation.<\/p>\n The perfect breakfast.<\/p>\n A screen-free life.<\/p>\n Everyone in bed by 8:30 p.m.<\/p>\n A book every night.<\/p>\n Exercise every day.<\/p>\n By the third day of this routine, there\u2019s a good chance the family will start to hate each other. A better approach is to choose a few fixed points. For example, as a family, you could try to stick to just these four things:<\/p>\n 1. Waking up at roughly the same time every morning.<\/strong><\/p>\n 2. Dimming the lights and screens after a certain time in the evening.<\/strong><\/p>\n 3. Repeat the same short bedtime routine every night.<\/strong><\/p>\n 4. Not completely turning the routine upside down on weekends.<\/strong><\/p>\n For a child\u2019s body, predictability\u2014not perfection\u2014is what matters.<\/p>\n You don\u2019t have to use every product at the same time. In aromatherapy, more isn\u2019t always better. You can establish a consistent nighttime signal with just a single product, depending on your needs.<\/a><\/p>\n Evening:<\/strong> Before bed:<\/strong> Bedtime:<\/strong> While getting ready for bed:<\/strong> For Parents:<\/strong> The <\/strong><\/a>Terra di Simana Dream Essence Set<\/strong><\/a> is part of the Sleep & Serenity collection, designed for those who want to transform the night into a holistic space of calm rather than relying on a single product.<\/p>\n It can accompany the daily nighttime routine, especially for families during the school year who want to do more than just \u201cput the child to bed\u201d\u2014they want to re-establish the entire evening atmosphere of the home.<\/p>\n When using aromatic products with children, always check the usage instructions regarding the product\u2019s age group; do not leave pure essential oils where children can reach them, and do not allow children to ingest essential oils.<\/p>\n Having a little more trouble falling asleep during the first few days of school, not wanting to wake up in the morning, or resisting the new schedule doesn\u2019t always mean there\u2019s a sleep disorder. It may take time for the new routine to settle in.<\/p>\n However:<\/p>\n When September arrives, it\u2019s not just the children who return to their classrooms. Home life also returns to a different rhythm.<\/p>\n Mornings start early again. Evenings have a set end time.<\/p>\n Backpacks are placed by the door. Notebooks are opened on desks once again.<\/p>\n And the time that stretched out during the summer slowly takes shape again.<\/p>\n Perhaps the best message we can give our children as we prepare for the new school year isn\u2019t, \u201cSchool is tomorrow, go to sleep right away.\u201d<\/strong><\/p>\n A better one is: \u201cThe day is over. Now let\u2019s slow down together.\u201d<\/strong><\/p>\n When trying to change a child\u2019s sleep routine, we must look not only at the clock but also at the light, sound, smells, the pace of the home, and the behavior of adults.<\/p>\n Because sleep often doesn\u2019t begin the moment we get into bed. It begins hours earlier, when the home starts to slow down.<\/strong><\/p>\n If possible, gradually adjusting bedtime and wake-up times to align with the school schedule a few days to a week before school starts can make for a smoother transition. Children who go to bed very late may need a longer transition period.<\/p>\n Consider not only bedtime but also wake-up time, daytime activity, evening lighting, and screen time. If their biological rhythm hasn\u2019t shifted earlier yet, going to bed doesn\u2019t necessarily mean they\u2019ll fall asleep right away.<\/p>\n Screen time, especially close to bedtime, can make it harder to establish a sleep routine because it keeps the mind stimulated and exposes the child to light. For this reason, it\u2019s recommended to keep screens out of the pre-sleep routine.<\/p>\n Some studies on aromatherapy have reported positive results related to sleep quality; however, the methods and participants of these studies vary. Therefore, aromatherapy should be considered not as a sleep treatment, but as a complementary sensory practice that, when used appropriately, accompanies a calming pre-sleep routine.<\/p>\n The use of aromatic products in children should be evaluated based on age, the product\u2019s form, concentration, and method of use. Pure essential oils are not the same as hydrosols. Age restrictions and usage instructions for products must be followed; in young children, the direct and uncontrolled use of essential oils should be avoided in particular.<\/p>\n Not always. During adolescence, there is a tendency for biological sleep timing to shift to later hours. Phones and social life can delay this further, but biological changes play a role alongside behavioral factors.<\/p>\n Significant differences between weekday and weekend sleep schedules can make it difficult to readjust on Monday. While some flexibility on weekends is normal, maintaining a consistent routine may be more sustainable.<\/p>\n Dewald JF, Meijer AM, Oort FJ, Kerkhof GA, B\u00f6gels SM.<\/strong><\/a> Mindell JA, Williamson AA.<\/strong><\/a>Why can\u2019t sleep be separated from academic success?<\/h2>\n
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Why Does Children\u2019s Sleep Schedule Get Disrupted During the School Year? Why Can the Transition from Summer to the School Year Be So Difficult?<\/h2>\n
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1. Change bedtime gradually, not all at once<\/h1>\n
\np.<\/strong>m. Day 2:<\/strong> 11:00
\np.m. Day 3:<\/strong> 10:30
\np.m. Day 4:<\/strong> 10:00 p.m.<\/strong><\/p>\nAdjust not only bedtime but also wake-up time<\/h2>\n
2. Establish a short, consistent bedtime routine every night<\/h1>\n
3. Adjust the lighting and screens to match the rhythm of the night<\/h1>\n
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4. Make scent one of the consistent cues for bedtime<\/h1>\n
Lavender Hydrosol: A Gentler Start<\/h3>\n
Sleep Companion: For those who want to incorporate the scent into their nighttime routine<\/h3>\n
Calm Drops: Don\u2019t Let the Night Begin for Parents Once the Child Goes to Sleep<\/h3>\n
5. Don\u2019t Cut the Evening Short Suddenly: Create a Transition Period<\/h1>\n
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6. Consider scents like perfume first and foremost for the parent\u2019s own emotional regulation<\/h1>\n
7. Establish sustainable family routines instead of making major changes<\/h1>\n
A simple back-to-school evening routine with Terra di Simana<\/h1>\n
A light and simple routine<\/h3>\n
\nDim the lights and put away electronic devices.<\/p>\n
\nMake Lavender Hydrosol part of your evening skincare routine or the room\u2019s calming atmosphere.<\/p>\n
\nA book, a short chat, and sleep.<\/p>\nA more pronounced aromatic routine<\/h3>\n
\nAdd Sleep Essence to your nighttime routine, following the age-appropriate usage guidelines.<\/p>\n
\nOnce your children are ready for bed, create your own day-to-night transition with Calm Drops or properly used Lavender Oil.<\/p>\nFor those seeking a complete nighttime experience from start to finish<\/h3>\n
When should you be concerned if your child is having trouble adjusting to the new school routine?<\/h1>\n
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Going back to school isn\u2019t just about the kids<\/h1>\n
Frequently Asked Questions<\/h2>\n
How many days before school starts should a child\u2019s sleep schedule be adjusted?<\/h3>\n
My child goes to bed early but can\u2019t fall asleep. What should I do?<\/h3>\n
Do phones and tablets affect children\u2019s sleep patterns?<\/h3>\n
Does aromatherapy help children fall asleep?<\/h3>\n
Can lavender be used in children\u2019s bedtime routines?<\/h3>\n
Is staying up late among adolescents merely a habit?<\/h3>\n
Can a child stay up as late as they want on the weekend?<\/h3>\n
\n<\/div>\nScientific Sources<\/h2>\n
\nThe influence of sleep quality, sleep duration, and sleepiness on school performance in children and adolescents<\/em><\/p>\n
\nBenefits of a bedtime routine in young children: Sleep, development, and beyond.<\/em> Sleep Medicine Reviews. 2018.<\/p>\n