First Day of School? Here’s Your Guide to Bedtime for Kindergarteners!

Starting kindergarten is a big deal for your kiddo (and you!). Any great day starts with a great night's sleep beforehand, and the first day of school is no exception. Getting a good night’s sleep can make all the difference for such a big day. 

But what’s the best bedtime for five-year-olds? And how much sleep do they even need? While prepping for backpacks and lunchboxes, don’t forget these simple bedtime for kindergarten tips to help ensure your child wakes up refreshed and ready on their big day.

As you prepare for the start of school, you may be asking yourself just how much sleep do five-year-olds? The American Academy of Sleep Medicine suggests that a bedtime for kindergarten-aged kids ensures they get 10 to 13 hours of sleep over the course of the day, including naps. 

Adjusting to school is much easier for kids who have been regularly getting at least 10 hours of sleep at night. Developing the habit of following a bedtime for your five-year-old will help them be prepared to succeed in school. 

Your kindergartner will have a day full of learning, playing and socializing at school. This means they’ll need to be focused with their brain at peak performance. Getting the right amount of sleep at night helps to:

• Improve attention and memory
• Help with cognitive development
• Maintain mental and physical health

Students getting sufficient sleep perform better academically and socially. 

Starting kindergarten is a big milestone in your child’s life, and such transitions can be challenging for kids. To help them succeed, it’s important to ensure they get a good night’s sleep before their first day. You can support this by creating a consistent bedtime routine in a sleep-friendly environment before school begins.

Studies show that a regular schedule can help kids sleep more soundly and through the night. Plus, sleeping a full 10 hours at night is more effective when it's a habit. Creating and sticking to a bedtime routine during the summer means your kiddo will be accustomed to healthy sleep habits by the time school starts. 

Ideally, a bedtime routine for five-year-olds is 30-45 minutes. This gives their body and brain a moment to transition from the day’s activities to a state of calm that is ready for sleep.

Develop a well-structured routine that helps your kiddo wrap up their day, while getting into the sleep mindset. In addition to hygienic activities like brushing teeth, the routine should include enjoyable, calming elements. These can include reading a story, listening to soft music or cuddling and quiet bonding time. 

Beginning a bedtime routine can be tough, but there’s plenty you can do to make it a good experience that they start to look forward to.

With the routine created, it’s time to work on a sleep-friendly setting. Start strong with the right bedding and mattress for your kiddo. You can check our Dream Easy collection for safer, healthier choices that are both Earth-friendly and allergy-friendly. Make their bed a place they enjoy with sheets in a color or design they love and a pillow just the right level of fluffy they prefer. 

Once the bed is set up, it’s time to adjust the room’s atmosphere. Turn down the lights, keep sound levels low and make sure the temperature is nice and low, too. Each element tells your kid’s body that it’s time for some shut eye and will help stimulate the sleep hormone melatonin. 

Screens are fun during the day, but at night they should have a set time for being turned off. About an hour before bedtime, have your kiddo put away the tablet or turn off the TV. Looking at a screen is mentally stimulating and we don’t want kiddos stimulated before bed. It’s best to keep all screens out of the bedroom to prevent any temptation. 

The right nutrition can affect sleep, especially for a growing child preparing for a big day. Be mindful of what they’re eating and drinking in the hours leading up to bedtime. Aim to have dinner 2-3 hours before your child’s goal bedtime. This allows time for digestion to reduce the likelihood of discomfort from indigestion that could disrupt sleep. Avoid heavy food and caffeine, which can interfere with their ability to fall asleep and stay asleep. Rich food can cause discomfort from indigestion, and caffeine stimulates the nervous system, leading to a wakeful night. Instead, opt for lighter, sleep-friendly snacks if your child is wanting something before bed.

Certain foods can help to promote sleep, such as turkey and dairy, which are rich in tryptophan. Complex carbs also naturally support the sleep process. Consider adding some of these elements to dinner for a boost to bedtime readiness. 

Set your child up for success at night by keeping their fluid intake to a minimum before bed. A higher intake of fluid during a bedtime routine can increase waking up in the middle of the night for bathroom trips. Encourage your kiddo to drink plenty of fluids earlier in the day to stay hydrated, so their bladder isn’t overloaded right before going to sleep. 

Making sure your child feels their best on their first day of kindergarten can greatly be affected by what they ate or drank the night before. A well-balanced meal and proper hydration the night before will help them have their best first day. 

Because starting kindergarten is a big milestone, it’s natural for your child to have some big feelings around the topic. Preparing them emotionally and psychologically can help them feel comfortable, ensuring they get a better night’s sleep. 

It’s important to help your child feel secure and reassure them around the topic of bedtime. Implement our earlier tips about creating a calming bedtime routine to help ease their mind. 

Bedtime should feel like a cozy, predictable finish to their day. Plus, discussing any fears they have can help them feel understood and supported. Consider using comfort objects, such as a beloved stuffed animal or blanket, to help add a sense of security in your kiddo’s bed or doing a comforting activity like reading a bedtime story to soothe them to sleep. A dim nightlight can also help provide reassurance. 

Starting kindergarten can be a very exciting time. Focus on the fun aspects, like new friends, cool activities and learning new things. Celebrate the new adventure with enthusiasm and praise, making it something for them to look forward to instead of worry about. Positive reinforcement can build their confidence and make them excited about this big step, too. 

Emotional well-being can affect sleep quality, so be sure to check in with your kiddo on how they’re doing. Addressing bedtime anxiety and emphasizing the excitement about kindergarten will help your child transition smoothly with confidence and joy. 

It was quiet all through the house, not a creature was stirring – except your kiddo who just realized, “Oh no, kindergarten is tomorrow!” The night before might be the hardest part. They’re feeling lots of emotions (nervousness and excitement, probably!) but it’s especially important for them to get a good night of sleep tonight. Take a deep breath. We prepared for this – for you. 

This list will ensure the next morning goes as smoothly as possible. You and your kiddo will probably be feeling some Big Emotions, and you don’t want to forget anything. 

1. Pack the backpack with everything you’ve been gathering over the summer, so you’re not scrambling to find the missing pencil or paperwork.
2. Prepare a nutritious lunch and snacks so they’re ready for more learning after a healthy lunch break. Add a little love note into their lunchbox to help them with any separation anxiety.
3. Set out clothes so they’re out the door in time and not stuck between five different outfits.
4. Plan a simple, nutritious breakfast that can be prepared quickly for an easy morning meal.
5. Get their sleep space ready with a calming activity like reading, comfort objects, dimmed lights, and anything else their routine requires.
6. Review the day ahead with your kiddo so they know what to expect and are properly prepared and excited and feeling positively about the school day ahead. 

Follow the checklist to help ensure your kiddo (and you!) are prepared for a smooth, stress-free start to their big day. You’ll want this big morning to end on a high note. 

Looking for a bedtime routine for your littler kiddos, too? Check out these five steps for a smoother toddler bedtime routine.