During the holidays, bedtimes and wake-up times quickly shift later. When school starts again, the family morning still needs to function on time. A hard switch on the last evening often only leads to arguments. A short plan that gradually brings the wake-up time forward and makes the evening predictable again is more practical.
How much sleep does a school child need?
Individual needs vary. As a guideline, the Public Health Portal of Austria recommends nine to twelve hours of sleep per day for school children up to twelve years old, and eight to ten hours for older school children and teenagers. The goal of the plan is therefore not just any early bedtime. Count backwards from the necessary wake-up time and realistically allow time for falling asleep.
The 7-day plan until the first day of school
The following steps are a practical family aid, not a medical therapy plan. Only shift the times as much as fits your child's age and sleep needs.
| Time period | In the morning | In the evening |
|---|---|---|
| Day 7 and 6 | Get up 15 to 20 minutes earlier, open the curtains and use daylight. | Calculate the school start time and write down a fixed target time. Go to bed only slightly earlier. |
| Day 5 and 4 | Shift wake-up time another 15 to 20 minutes earlier. Test breakfast and dressing in the normal order. | Plan for a calm hour: dim the lights, finish exciting games, prepare the bag and clothes. |
| Day 3 and 2 | Get up, if possible, at the later school start time. Physical activity and time outdoors help you stay active during the day. | Repeat the same short routine, for example washing, brushing teeth, reading, and lights out. |
| Day 1 | Run through the school morning once in full, but without unnecessary time pressure. | Check alarm clock, clothes, and school things together. After that, do not start a new discussion about bedtime. |
The health portal recommends regular bedtimes and wake-up times as well as recurring rituals. Morning daylight also supports waking up. Bright light and screens, on the other hand, can disturb nighttime rest. You can find further basics at Sleep well.
Three rules that make the plan easier
- Stabilize wake-up time first: Sleeping in late into the morning often makes an early bedtime that same evening unrealistic.
- Agree on a screen-off time in advance: Decide together when phones, tablets, and consoles should be put away. Our guide to Digital Detox in der Familie helps to establish rules without endless arguments.
- Reduce morning stress the night before: Lay out clothes, a water bottle and school supplies. Also check whether the school bag clearly visible is.
If falling asleep still doesn't work
A single late night is not a failure. The next morning, try to stick to the agreed rhythm as much as possible and calmly continue the plan. Persistent sleep problems, severe daytime sleepiness, frequent nighttime awakenings, or noticeable changes in behavior should be medically evaluated. For a healthy start to school, the public health portal lists, in addition to sleep, physical activity, nutrition and good stress management as important routines.
