How to get your kids to sleep well after a change of routine

Why does a change in routine affect sleep?

When it comes to getting a good night’s sleep, consistency is key. This is why changes to your normal routine can impact your sleep.

Going to bed and waking up at the same time each day is important for your circadian rhythm (body clock). This is the internal system we all have that helps us fall asleep and wake up.

This is why events like the clocks going back in autumn, or forward in spring, can impact sleep. During these times of year, our bodies get less or more daylight than we’ve been used to, which can temporarily confuse your internal body clock.

Family holidays with later bedtimes due to a change in routine, or being in a different time zone, will also naturally impact your child’s sleep. And exciting times of year with lots going on, like Christmas or Ramadan, can also make it harder for your child to fall asleep.

School holidays provide a long break from the typical term-time routine. It can be challenging to get your child back into a good evening routine ready for school when they’ve been going to bed later during the holidays.

What is a good bedtime routine for kids?

Firstly, it’s important to make sure your child is getting enough sleep. This will depend on how old they are. Generally:

• toddlers between 1 and 2 should have 11 to 14 hours of sleep
• young children between 3 and 5 should have 10 to 13 hours
• children aged between 6 and 13 need 9 to 11 hours
• teenagers between 14 and 17 should aim for 8 to 10 hours sleep

Working out how much sleep your child needs will help you plan an appropriate bedtime, which is a good first step to creating a good sleep routine.

Below are six tips to help improve your child’s sleep.

• 1. Encourage your child to wake up and go to sleep at the same time every day, including weekends.


• 2. Dim the lights around an hour before sleep to help their body produce melatonin – the sleep hormone.


• 3. Having a bath around 30 minutes before bed can help your child feel sleepy, so consider adding this to your child’s evening routine.


• 4. Limit screen time, particularly in the evening. Many devices like smartphones and tablets produce blue light which can affect sleep.


• 5. Read to your child at bedtime, or encourage them to read independently, for a calming screen-free end to their day.


• 6. Avoid giving your child large meals shortly before bedtime, or foods that contain caffeine such as chocolate and certain fizzy drinks.

How can I reset my child’s sleep after school holidays?

If you’re concerned about the transition back to their normal routine after a break, there are steps you can take to help.

If your child has been going to bed later than usual, adjust their bedtime slowly in the days leading up to their school return. Adjust by just 15 or 20 minutes each day, until they’re back to their normal bedtime.

It’s also helpful to start to wake them up earlier in the days before they start school again if they’ve been sleeping in. This can help them prepare for earlier wake ups on school mornings. Getting exposure to natural light soon after waking can also help their body clock adjust, and promote better sleep.

Your child might feel anxious about going back to school, particularly after a long break. Feeling anxious or worried can affect sleep. Try talking to them during the day about how they’re feeling about going back to school. This gives your child the opportunity to talk through any worries with you. This can help them feel more relaxed about the transition.

How can I help my child adjust to the clocks changing?

The clocks changing can impact our sleep in different ways.

When the clocks go back, the days become shorter, and this can disrupt our circadian rhythm. Although we adjust, it can still impact sleep temporarily.

Helping your child get outside for fresh air and natural light can help their body clock adjust to the change. Following their usual routine and the good sleep practices above will also help them adapt.

When the clocks go forwards, it can make bedtime more challenging as we go to bed an hour earlier. And, the evenings become lighter. Both factors can reduce our natural tiredness and readiness to fall asleep.

In the days before the clocks go forwards, try putting your child to bed 10 minutes earlier each day. By doing so, when the clocks go forwards, they’ll have already adjusted to an earlier bedtime, and the change may cause less disruption.

Blackout blinds can also reduce the amount of light in their bedroom. This can be particularly useful in the summer months when it’s lighter later at night, and earlier in the morning. Keeping their bedroom darker can help them to fall asleep at night, and stay asleep during bright early mornings.

How can I help my child sleep at Christmas time?

Christmas is an exciting time, but it can make bedtime more difficult.

To help ensure children feel festive and not fatigued, limit how many sugary snacks they’re having, particularly around bedtime.

Encourage calmer activities in the evening to help them relax and prepare for bed. You could read some Christmas stories, play relaxing music, or try calming activities in the evening like jigsaws or colouring.

If you’re sleeping in a different house during Christmas, try to make it as similar to their usual environment as possible. You could bring their duvet and pillow from home for example. And if younger children have a preferred comforter or teddy, make sure to bring that with you to help aid sleep.

It can be stressful if your child is having difficulty sleeping, but following these steps can help you return to a good routine.