Regain Your Child’s Sleep Routine After Summer Travels: A Guide for Parents
Summer holidays are a time of adventure, family bonding, and making memories that last a lifetime. However, as fun as these travels can be, they often come with disruptions to your child’s sleep routine. Whether it’s late nights, irregular nap schedules, or adjusting to new time zones, getting back to a regular sleep pattern can be challenging once the holiday ends. But don’t worry—it’s entirely possible to help your little one regain their sleep routine after summer travels. Here’s how:
1. Start with a Wind-Down Period
After the excitement of summer travels, it’s essential to give your child a calm transition back to their regular routine. Begin by implementing a wind-down period in the evenings. This can include quiet activities like reading a book, taking a warm bath, or listening to soft music. The goal is to signal to your child that bedtime is approaching, helping their body and mind relax.
2. Reestablish a Consistent Bedtime Routine
A consistent bedtime routine is the cornerstone of healthy sleep habits. If this routine was altered during your travels, now is the time to bring it back. Start by setting a regular bedtime and stick to it as closely as possible. Ensure that the routine includes familiar activities that your child associates with sleep, like brushing teeth, changing into pyjamas, and a goodnight story. Repeating this sequence every night will help your child understand that it’s time to wind down and prepare for sleep.
3. Gradually Adjust Sleep Schedules
If your summer travels involved a different time zone or shifted your child’s sleep schedule, it’s important to gradually bring it back to normal. Start by moving bedtime and wake-up time by 15-30 minutes earlier each day until you reach your desired schedule. This slow adjustment will make it easier for your child’s internal clock to reset without causing too much disruption.
4. Encourage Daytime Activity
Active play during the day can help your child fall asleep more easily at night. Encourage plenty of outdoor activities, especially in the morning or early afternoon. Exposure to natural sunlight not only helps regulate your child’s circadian rhythm but also provides them with the physical exercise they need to feel tired by bedtime.
5. Create a Sleep-Conducive Environment
After the change in environments during summer travel, it’s important to ensure your child’s bedroom is a restful haven. Keep the room cool, dark, and quiet. If your child struggles to adjust, consider using a white noise machine to drown out any unfamiliar sounds. Also, make sure their bed is comfortable and that they have their favourite sleep items, like a stuffed animal or blanket, nearby.
6. Be Patient and Consistent
Restoring your child’s sleep routine after summer travels may take some time, so patience is key. There may be a few nights of resistance or wake-ups as they adjust. However, staying consistent with the routine and offering comfort when needed will help your child settle back into a healthy sleep pattern more quickly.
7. Limit Screen Time Before Bed
It can be tempting to let your child watch a show or play with a tablet before bed, especially after a busy summer day. However, the blue light emitted from screens can interfere with the production of melatonin, the hormone that regulates sleep. Aim to turn off screens at least an hour before bedtime and instead engage in calming activities like reading or drawing.
8. Monitor Diet and Caffeine Intake
Be mindful of what your child eats and drinks, especially in the hours leading up to bedtime. Avoid giving them sugary snacks or drinks close to bedtime, as these can lead to energy spikes. If your child is old enough for caffeinated beverages like sodas or iced tea, try to limit these, especially in the afternoon and evening.
9. Offer Reassurance
Returning to a structured routine after the freedom of summer can be a challenge for your child. They might feel a bit unsettled or reluctant to go back to their regular schedule. Offer plenty of reassurance and encouragement. Let them know that getting back to their sleep routine is important for feeling good during the day and having energy for all the fun activities ahead.
10. Seek Professional Advice if Needed
If you find that your child is struggling significantly to return to their sleep routine after summer travels, don’t hesitate to seek advice from a GP or a sleep consultant. They can provide guidance tailored to your child’s specific needs and help address any underlying sleep issues.
Reestablishing your child’s sleep routine after summer travels might take a little time, but with patience and consistency, it can be done. By following these tips, you’ll help your child transition smoothly back to their regular schedule, ensuring they get the rest they need to thrive. Sweet dreams and happy parenting!
Hi, I’m Jill Lawson a Baby and Child Sleep Consultant.I set up Five Star Sleepers to provide clarity and reassurance in a cluttered environment of advice and opinion. Through 17 years of childcare experience and a reflective sleep education that I trust wholeheartedly, I turn fear and frustration into confidence and calm, as we work together to support your whole families sleep. Book your free 30 minute sleep evaluation here!
Disclaimer
My services are not medical advice. The advice you receive from me is for informational purposes only and is intended for use with common early childhood sleep issues that are wholly unrelated to medical conditions. My advice is NOT intended to be a substitute for medical advice or treatment. Always seek the advice of your doctor or other qualified health practitioner regarding any matters that may require medical attention or diagnosis, and before following the advice and using the techniques described here. Reliance on any information provided by Five Star Sleepers® is solely at your own risk
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