So you are just back from an amazing summer holiday in the sun after creating lots of family memories. You are exhausted (holidays with kids are so exhausting!) and ready to get back to normal. Unfortunately, your little ones are struggling to adjust back. Maybe your toddler is refusing to go to bed after lots of late nights at the disco, or not for napping in bed, maybe your baby wont fall asleep on their own after sleeping in bed with you…

Now that you’re back home, getting your child’s sleep back on track might seem like a daunting task (although probably easier than weaning them off ice cream🍦). Don’t worry, though—I’ve got you covered with some helpful tips to ease the transition and get everyone sleeping soundly again. 😴✨

1. Re-establish a Routine

The first step is to reintroduce a consistent bedtime routine. Children thrive on predictability, so try to follow the same steps every night, ideally as you did before the holiday. This might include a warm bath, books, and a cuddle before bed. Sticking to the same routine every night signals to your child that it’s time to wind down and get ready for sleep. 🛁📖🤗

2. Gradual Adjustments

If your holiday involved a different time zone, adjust your child’s sleep schedule gradually. Move bedtime and wake-up time by 15 minutes every day until you’re back to your usual schedule. This gentle approach helps to reset your child’s body clock. You might even want to start readjusting a day or two before you come home. ⏰

3. Create a Sleep-Inducing Environment

Make sure your child’s bedroom is conducive to sleep. Keep the room dark, cool, and quiet. If they’ve grown used to sleeping in a more stimulating environment (like a bustling hotel room), a white noise machine can help provide a consistent and soothing sound that blocks out other noises. 🌙🛏️

4. Address Bed-Sharing

If your child got used to bed-sharing on holiday and you want to return to independent sleeping, start by having them spend the beginning of the night in their own bed. You can gradually increase the time they spend there each night. Comfort them and reassure them that their bed is a safe and secure place to sleep. 🛌💤

5. Consistent Wake-Up Time

Try to wake your child up at the same time every day, even if they had a rough night. Consistency helps regulate their body clock and will eventually lead to better sleep patterns. ⏰🌅

6. Manage Naps Wisely

If your child skipped naps or had irregular nap times during the holiday, reintroduce a consistent nap schedule. However, be mindful of the nap length and timing. Too long or too late a nap can interfere with nighttime sleep. Keep naps earlier in the day and not too long. 💤🕰️

7. Be Patient and Gentle

Adjusting back to a normal sleep routine can take some time. Be patient with your child and with yourself. There might be some resistance and a few rough nights, but with consistency and gentle persistence, your child’s sleep will improve. 🌟🤗

8. Offer Reassurance

Remember, changes in sleep patterns can be unsettling for children. Offer plenty of comfort and reassurance. A calm, loving approach helps them feel secure and more willing to settle back into their usual routine. 💖🤱

9. Limit Screen Time

After a holiday, it’s easy to fall into the trap of using screens to keep children occupied while you unpack and settle back in. However, screens can interfere with sleep. Aim to limit screen time, especially in the hour before bed. 📱🚫

10. Healthy Sleep Habits

Reinforce healthy sleep habits like regular meal times, sunlight, plenty of physical activity during the day and relaxing activities before bed. These all contribute to better sleep quality. Morning sunlight will help your child (and you!) reset their body clock and sleep better at night. ☀️

Adjusting back to normal sleep after a holiday can be challenging, but it’s absolutely doable. By re-establishing routines, being patient, and providing a comforting environment, your little ones will be back to their regular sleep patterns in no time. 🌈✨

If you have any specific concerns or need personalised advice, feel free to reach out! 💤🌙

Sleep well!

Tess