As summer draws to a close, many families face the challenge of shifting from relaxed summer nights to structured school-day mornings. Establishing healthy sleep routines before the first day of class is one of the most effective ways to support academic success and emotional well-being. Sleep experts and pediatric organizations agree: children and teens who are well-rested are more alert, emotionally balanced, and better equipped to learn.
In the El Monte Union High School District and surrounding communities, many schools begin their fall term in mid to late August. That leaves just enough time for families to start adjusting sleep schedules gradually—ideally 1–2 weeks before school begins. This transition helps avoid the shock of an abrupt change and supports a smoother start to the school year.
Gradual Shifts Make a Big Difference
Healthy sleep routines begin with consistency. The American Academy of Sleep Medicine recommends that school-age children get 9 to 12 hours of sleep each night, while teenagers need 8 to 10 hours. Inconsistent bedtimes, especially during summer break, often lead to delayed sleep patterns that can be difficult to reverse quickly.
To ease the transition, local pediatricians recommend moving bedtime earlier by 15 to 30 minutes every few days. Waking children up earlier in the morning—at the same rate—helps shift the body’s internal clock. This process, known as circadian realignment, reduces sleep-onset delays and morning grogginess once school starts.
Families can support this process by reintroducing evening routines that encourage winding down. Dimming lights, turning off electronic devices at least 30 to 60 minutes before bed, and incorporating calming activities like reading or listening to quiet music are helpful habits.
Limiting Screen Time and Promoting Routine
Digital devices, especially those emitting blue light, interfere with melatonin production and disrupt the natural sleep cycle. According to the Centers for Disease Control and Prevention, screen use at night is a major contributor to insufficient sleep among teens.
In South El Monte and neighboring cities, some school-based wellness programs have begun promoting “tech curfews” to reinforce healthy boundaries with electronics. A recent initiative at Mountain View High School included family workshops on digital habits and sleep hygiene.
Parents are encouraged to create consistent evening routines that include screen-free time. Establishing regular dinner, homework, and bedtime schedules in the final weeks of summer helps reinforce a school-ready rhythm. Keeping sleep and wake times within the same hour on weekends also helps maintain that rhythm once school is in session.
Creating a Sleep-Friendly Environment
The physical sleep environment plays a key role in building healthy sleep routines. Bedrooms should be quiet, dark, and cool. White noise machines or fans can help mask household sounds, and blackout curtains can block evening sunlight—especially helpful during warm Southern California nights.
Caffeine and sugary treats should be avoided in the late afternoon and evening. Many local schools and pediatric practices provide nutritional guidelines as part of back-to-school readiness checklists, emphasizing balanced meals and hydration during the day to promote better rest at night.
For students with persistent sleep issues, such as difficulty falling asleep or excessive daytime fatigue, healthcare providers at AltaMed in El Monte suggest a pediatric evaluation. Sleep difficulties may signal underlying concerns such as sleep apnea, anxiety, or delayed sleep-wake phase disorder.
Back-to-School Preparation Starts at Night
Healthy sleep routines do more than help kids wake up on time—they support learning, behavior, and emotional regulation throughout the day. In communities across the San Gabriel Valley, schools, health providers, and families are working together to make sleep a priority as students return to the classroom.
By starting now, families can help students greet the school year well-rested and ready to succeed. A good night’s sleep may be one of the simplest—and most powerful—tools for academic success.
