How to Return to a Sleep Routine After the Holiday?

It is very important to help your child, whose sleep pattern may have been disrupted during the holiday, return to a healthy sleep routine as they transition back to school. A sleep routine plays a critical role in your child’s physical and mental health.

Here are some suggestions for creating a sleep routine after the holiday:

Try to gradually return to the sleep routine

A few days before the holiday ends, try to shift your child’s bedtime gradually to align with their school schedule. This allows for a smooth transition instead of abrupt changes.

Engage in relaxing activities before sleep

As bedtime approaches, activities like reading a book or taking a warm bath can help your child relax and ease the process of getting ready for sleep.

Limit screen time

Especially in the evenings, keep your child away from screens like phones, tablets, and televisions. The blue light emitted from screens can reduce melatonin production, making it harder to fall asleep.

Organize your child’s sleeping environment

The environment where your child falls asleep and sleeps should be dark, quiet, and cool. It’s important that the bedroom is tidy and free from distractions before bedtime.

Ensure they go to bed and wake up at the same time every day

Maintaining a consistent bedtime and wake-up time is extremely important for regulating your child’s biological clock. This not only helps establish a sleep routine but also improves sleep quality.

Creating a sleep routine enhances academic success

Research on sleep has shown that regular sleep has positive effects on children’s overall development. Adequate and healthy sleep durations have significantly positive impacts on children’s academic success, emotional states, and behaviors, and have even been observed to reduce behavioral issues. Therefore, paying attention to sleep routines as children return to school will help them adapt to school healthily.