Dr Tan Keng Wein Jeanette
Paediatrician

Getting children back on a school sleep schedule after the holidays can be a challenge for many families. Here's what our paediatrician, Dr Jeanette Tan, recommends.

Getting back into a school day sleep routine after the holidays can be difficult, especially with later bedtimes, more screen usage and no fixed morning alarms to wake us up.

However, a consistent sleep schedule is important for a child’s health. Here is why good sleep is essential for your child, and some strategies you can use to get them back on track before the school term starts.

Why sleep matters for school-going children

Sleep is when your child's body and brain do their most important work. Children who get enough sleep perform better academically, manage their emotions more effectively, and are less likely to experience weight and immunity issues.

• Growth hormones are released during sleep. Regular, sound sleep is essential for healthy physical development.
• Sleep supports a healthy weight. Sleep-deprived children produce less of the hormone that signals fullness, making them more prone to overeating and obesity.
• A rested immune system is stronger. Germ-fighting proteins are produced during sleep, helping your child fight off common illnesses.
• Sleep sharpens focus and memory. Children who sleep enough have longer attention spans and retain information better at school.

Research has also shown that even one additional hour of sleep can meaningfully improve a child's ability to complete tasks, answer memory-based questions, and regulate their emotions.

How much sleep does my child need?

The amount of sleep a child needs decreases as they grow.

Use this guide to find your child's recommended daily sleep:

Sources: Singapore Integrated 24-Hour Activity Guidelines for Early Childhood (KKH/IPRAMHO, 2022); Singapore Integrated 24-Hour Activity Guidelines for Children and Adolescents, 7–18 years (KKH/IPRAMHO, 2021)

1. Shift bedtime gradually, not all at once

Enforcing an early bedtime abruptly on the night before school starts rarely works well. Instead, begin shifting bedtime earlier by 15 minutes every 1-2 nights in the week before school. This gradual approach allows your child’s circadian rhythm to adjust without causing sleep resistance.

2. Build exercise into their day

Physical activity improves sleep in children. Children fall asleep faster and sleep more soundly with the right amount of exercise. Sedentary lifestyle on the other hand may lead to longer time needed to fall asleep.

Encourage daily, moderate to vigorous activity but avoid strenuous exercise right before sleep as strenuous exercise may actually disrupt sleep. Examples of moderate to vigorous activities include brisk walking, playground playing and cycling.

3. Watch what (and when) they eat before bed

A heavy meal late in the evening can delay your child's body clock and push bedtime later. Eating at a regular, consistent time each evening helps establish the internal rhythms that make sleep easier.

Foods to limit in the 2 hours before bed:

• Sugary or fatty foods (chocolate, chips, cheese) – these are slow to digest and can disrupt sleep
• Caffeinated drinks – black tea, green tea, and some soft drinks all contain caffeine that can interfere with sleep onset

Better options for an evening snack:

• Whole grains, oatmeal, nuts, or white rice
• Fruits such as cherries or kiwi – both have natural sleep-supporting properties
• Warm herbal tea (caffeine-free)

4. Set a screen curfew at least 2 hours before bed

Multiple studies link evening screen use to delayed sleep onset and shorter sleep duration. Blue light exposure from screen time use reduced the production of melatonin – a hormone responsible for the feeling of sleepiness. Social media or gaming causes mental stimulation before bed keeping the brain alert and making it harder to fall asleep.

Practical screen curfew strategies:

• Set limits: According to the Ministry of Health’s Guidance on Screen Use in Children, children aged 7–12 should limit recreational screen use to less than 2 hours a day, and screens should be avoided during meals and one hour before bedtime for children aged 18 months to 12 years.
• Alternative activities: Replace screen time with reading, drawing, or quiet play
• Model behaviour: Try a shared device-free wind-down period – children model what they see parents doing
• Tech-free bedroom: Avoid bringing tablets or smartphones into the bedroom to create a better sleeping environment. If tech devices need to be in the bedroom, set it to do not disturb mode to avoid light and noise disruption.

For age-specific screen use guidance, refer to the MOH Guidance on Screen Use in Children.

5. Keep bedtime consistent, even on weekends

Irregular bedtimes cause sleep deprivation, which in turn is associated with behavioural issues (hyperactivity, emotional difficulties, difficulty interacting with peers) and poor academic performance.

A consistent bedtime during the school week is the single most important factor in a sustainable sleep schedule. Allowing a later bedtime on Friday and Saturday by 30–60 minutes is generally acceptable, but avoid large swings that create what researchers call 'social jet lag.'

6. Create a calming bedtime routine

A predictable bedtime routine acts as a signal to your child's brain that sleep is coming. It does not have to be elaborate – even a simple 20–30 minute sequence (bath, pyjamas, brushing teeth, one book, lights off) creates a powerful cue over time.

A shared bedtime ritual also encourages bonding between parent and child, making the routine something your child looks forward to rather than resists.

Example routine for school-age children (6–12):

• 7:30 pm: Shower or bath (warm water helps the body cool down, which promotes sleep)
• 7:45 pm: Pyjamas, teeth brushing
• 8:00 pm: Quiet reading or calm activity (no screens)
• 8:20 pm: Lights out

7. Use light strategically

Light is a powerful regulator of the body clock. Blue-rich light (like that from screens and bright overhead LEDs) signals the brain to stay awake, while dim, warm light encourages melatonin release.

In the evening:

• Dim household lights 1–2 hours before bed
• Avoid blue-rich LED lighting in bedrooms at night
• Keep the bedroom as dark as possible once your child is in bed

In the morning:

• Open curtains or blinds as soon as your child wakes up
• Step outside for breakfast or morning activity where possible
• Bright morning light helps reset the circadian clock and makes it easier to fall asleep the following night

When to see a doctor about your child's sleep

If your child's sleep difficulties persist despite a consistent routine, or if you notice any of the following, it is worth speaking to a paediatrician to rule out an underlying sleep disorder:

• Stops breathing momentarily during sleep (possible obstructive sleep apnoea)
• Has difficulty falling asleep most nights
• Wakes frequently during the night
• Is excessively sleepy or hyperactive during the day despite adequate sleep hours
• Snores persistently
• Is sleepwalking or experiencing frequent nightmares
• Is suddenly underperforming at school or showing marked behavioural changes

Sleep disorders in children can have long-term consequences for their health, development, and academic performance. Early assessment and intervention make a significant difference.

Parkway East Paediatric Care

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References

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Mahoney, S. (n.d.). The 7 Reasons Your Kid Needs Sleep. Retrieved December 11, 2017, from https://www.parents.com/health/healthy-happy-kids/the-7-reasons-your-kid-needs-sleep/

Recharge with Sleep: Paediatric Sleep Recommendations Promoting Optimal Health. (2016, June 13). Retrieved December 18, 2017, from https://aasm.org/recharge-with-sleep-pediatric-sleep-recommendations-promoting-optimal-health/

Smaldone, A., Honig, J.C. & Byrne, M.W. (2007). Sleepless in America: Inadequate Sleep and Relationships to Health and Wellbeing of our Nation’s Children. Pediatrics 119.

Sleep Problems in Children. (n.d.). Retrieved December 11, 2017, from https://www.webmd.com/sleep-disorders/guide/children-sleep-problems

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Wolfson, A.R. & Carskadon, M.A. (2003). Understanding Adolescents’ Sleep Patterns and School Performance: A Critical Appraisal. Sleep Med Rev. 7:491-506.