Re-establishing Sleep Routines After Holidays: Expert Tips for Parents
For countless Australian families, the holiday period often means established sleep routines completely unravel. Bedtimes gradually shift later into the evening, screen time extends well past sunset, and sleeping in becomes the daily standard. While this relaxed schedule can be a welcome break, the return of the school term brings a familiar parental dread: coaxing overtired, groggy children out of bed, dressed, and ready for the day on time.
Fortunately, with some thoughtful planning and a dose of patience, it is entirely possible to reintroduce structure and healthy sleep habits without turning bedtime into a nightly battle. The transition may require effort, but the payoff is calmer mornings and better-rested children.
Why Holidays Disrupt Sleep Cycles
During the regular school term, children's sleep-wake cycles are typically regulated by consistent daily schedules and predictable bedtimes. These fixed routines play a crucial role in stabilising circadian rhythms, which are the body's internal biological clock. On school days, children are usually exposed to morning daylight and structured indoor lighting, both of which provide strong signals to help set and maintain this internal clock.
In contrast, holiday periods often see increased evening exposure to screens and artificial lighting. This type of light exposure, particularly the blue light emitted from devices, can delay the release of melatonin, the hormone that naturally promotes sleepiness. This disruption can weaken the daily environmental cues that help regulate sleep timing, making it significantly harder for children to maintain a stable and healthy sleep-wake pattern.
Three Effective Strategies to Restore Sleep Routines
Here are several straightforward, evidence-based methods to help guide children back into a healthy and sustainable sleep routine as the new school term begins.
1. Implement Consistent Bed and Wake Times
The foundation of good sleep hygiene is consistency. Begin by establishing a regular bedtime and wake time that is adhered to every single day, including weekends. This consistency helps ensure children receive the appropriate amount of sleep for their age group. For primary school-aged children, this generally means between nine and eleven hours of sleep per night.
If your child has been staying up significantly later over the holidays, avoid an abrupt change. Instead, gradually bring their bedtime earlier by increments of 15 to 30 minutes every few nights until it aligns with their term-time schedule. Apply the same gradual approach to wake times if your child has been sleeping in. Encouraging exposure to natural morning daylight in the bedroom can be a powerful signal to help reset their body clock and promote earlier waking.
It is also advisable to avoid daytime napping, as this can interfere with the quality and timing of nighttime sleep, making it harder to fall asleep at the desired hour.
2. Create a Calming Wind-Down Routine
Transitioning to an earlier bedtime can be challenging. A consistent, calming pre-bed routine can signal to a child's brain and body that it is time to wind down and prepare for sleep. This routine might include relaxing activities such as a warm bath or shower, listening to soft music, reading a book together, or some quiet cuddle time with a caregiver.
If a child finds it difficult to fall asleep once in bed, it can be helpful to suggest they leave their bedroom for a short period, around 15 minutes, to engage in a quiet, screen-free activity like reading or drawing. This can help alleviate bedtime anxiety and allow sleepiness to build before they return to bed.
3. Optimise the Sleep Environment
A child's bedroom should be a sanctuary for sleep. A quiet, dark, and comfortably cool space where children feel safe and secure helps tell the brain it is time to rest. Consider using blackout curtains to block external light and ensuring the room is free from disruptive noises.
For younger children, simple positive reinforcement systems, such as sticker charts for following the bedtime routine, can be effective in establishing and maintaining good habits. It is also important for parents to model healthy sleep behaviours. When older children observe their parents maintaining consistent bedtimes and engaging in their own calm wind-down routines, they are more likely to understand the importance and follow suit.
Re-establishing robust and healthy sleep patterns is not an overnight process; it may take one to two weeks of consistent effort. The key is to start the transition before school begins and to remain patient and persistent. By doing so, you can transform chaotic back-to-school mornings into a calmer, easier experience for the entire family.
