Psychologists and healthcare experts advise parents to implement gradual changes in bedtime and routines to help children recover from holiday disruptions, emphasising consistency and patience for healthier sleep patterns.
Children who spend the holidays with grandparents often come home with their sleep and daily routines badly disrupted, and psychologists say parents make matters worse when they try to fix everything in a single day. Darya Dugcentsova, speaking to 360, said the better approach is to make gradual changes rather than demand an immediate return to an earlier bedtime.
If a child has been going to bed at 11pm, Dugcentsova advised shifting lights-out by only 15 to 30 minutes at a time until the family reaches the desired schedule. That advice is consistent with guidance from children’s hospitals in the United States, which recommend moving bedtime earlier in small steps and keeping wake-up times steady so the body clock can adjust more easily.
Experts also say children respond better when the household is consistent. Dugcentsova suggested writing clear rules and placing them somewhere visible, such as on the fridge, but stressed that every adult in the home must follow them. Other paediatric guidance similarly emphasises routine, including predictable bedtime habits, limiting screens before sleep and creating a calm environment so children can wind down.
The adjustment can take several days, not just one evening, and parents are often encouraged to stay patient while the child settles back into a regular rhythm. Johns Hopkins Medicine advises families to prepare for the return from breaks in advance, while Nationwide Children’s Hospital says gradual change, morning light and consistency all help children adapt after disruption to their schedule.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
