Should you loosen up on your kid’s sleep schedule this half term? Sleep expert reveals all

• As the half-term holidays near on February 17^th, the lack of routine may lead some parents to loosen up on their child’s sleep schedule
• Senior Sleep Expert at MattressNextDay Martin Seeley, says it’s fine to be more flexible over the holidays, but urges that parents must factor in the negative effects of allowing circadian rhythms to spiral out of control

As the half-term holidays near closer (February 17^th– February 21st) for many parents, the temptation is to loosen up on the kids’ bedtime routine, let them stay up late, and allow them to catch up on sleep with a lie-in the next morning.

However, Senior Sleep Expert at MattressNextDay, Martin Seeley, is urging families to be mindful of allowing their child’s circadian rhythms spiralling out of control, encouraging parents to “maintain a consistent bedtime routine”, as well as providing some handy tips for maintaining a consistent nighttime routine for your child over the summer holidays.

Why is it important to keep a consistent bedtime routine over the holidays?

“Even minor differences in wake time can disrupt our body’s natural rhythms. For instance, research highlights how young people often struggle when they “catch up” on missed sleep during the week by sleeping in an extra couple of hours on the weekend.¹ While it might seem harmless, this habit can throw off the circadian clock and lead to long term issues.

“Consistent bed and wake times throughout the week, including the weekend, are crucial for regulating our internal clock. Irregular sleep schedules – where bedtimes and wake times vary drastically between weekdays and weekends – can negatively impact mood, physical and mental health, social interactions, and even school performance.

“When children stay up late for several nights, the risk is that they’ll gradually begin to sleep later each day. This delayed wake time causes a ripple effect – they won’t feel tired until later, which results in a later bedtime and further delayed wake time. This cycle continues, making it harder to get back on track and maintain healthy sleep patterns.”

How to establish a consistent nighttime routine over the half-term holidays?

1. Get some much-needed Vitamin D

“Sunshine is really important for getting to sleep, as it produces melatonin, which helps to regulate your circadian rhythm. So, try and plan in some physical activity in the morning with something that can be done outside.

“Whether you go for a family walk, or kick a ball in some nearby fields, giving your child exposure to sunlight will help to regulate their body’s sleep patterns, meaning they should be able to easily get some shut-eye come the evening.”

2. Establish a wind-down activity

“First things first, before doing anything bedtime-related, make sure your children partake in some form of calming activity that doesn’t involve a screen, such as drawing, crafting, puzzles, etc. This will help calm them down and make it easier for them to drift off to sleep once all tucked up. For example, a great bedtime story can promote relaxation, and signal to your child it’s time to wind down.”

“Alongside this, it’s a good idea to dim the lights as it gets towards bedtime, switching from overhead illumination to lamps powered by low-watt bulbs. This dimming of the lights helps to promote melatonin production, which is an essential hormone needed for consistent sleep.”

3. Feed them a bedtime snack containing tryptophan

“You should pick an item that contains the amino acid called tryptophan, as this helps promote sleep. Some examples include oat biscuits, bananas, carrots, and peanut butter on toast to name a few.

“If your child feels hungry before bed, then they could wake up in the middle of the night, and not be able to get back to sleep. A small snack could help them sleep right through to the morning, but it’s important to know what to give them.

“Sugary and fatty foods are a no-go, but a warm glass of milk or a banana are both great, healthy options that can help to relax your child’s muscles and calm their body down, making it easier to sleep.”

4. Create an easy-to-follow routine

Martin emphasises “the importance of a consistent bedtime routine, especially for children. Research has shown that a predictable sequence of calming activities before sleep helps signal to the body that it’s time to wind down and prepare for rest.”

1. “Starting with brushing their teeth, washing their face, and using the toilet is a good way to establish the first steps in a routine. These activities promote hygiene, but also provide a clear cue that bedtime is nearing, helping children transition mentally and physically.”
2. “Getting them into their pyjamas is another key step. Comfortable clothing can aid in relaxation and lower their body temperature, which research shows plays a critical role in initiating sleep.”
3. “Taking time to talk about their day is important, too. Studies suggest that emotional regulation before sleep helps to ease the transition to rest, reducing the chance of overactive thoughts that can delay falling asleep.”
4. “Finally, reading a bedtime story provides a calming environment and a chance to bond. Research indicates that this activity can help reduce anxiety and promote relaxation, as it creates a sense of security and routine.”

“By making these steps consistent each night, children are more likely to form positive associations with bedtime. This can enhance their ability to fall asleep more easily, improve sleep quality, and support better overall health.”

5. Don’t skip the goodnight kiss

“Touch and affection before bed trigger the release of oxytocin, a hormone associated with bonding and relaxation. This can help reduce stress levels and prepare the body for sleep. A kiss at bedtime not only strengthens the emotional connection between parent and child, but also signals to their brain that it’s time to unwind and transition to a peaceful, restorative sleep.”

“Incorporating a loving gesture like this, alongside a consistent bedtime routine, can create a soothing environment that supports better sleep and bonding.”

6. Don’t stray from the routine – even if your children ask for ‘one last thing’

Some kids may ask for that one last thing – from a hug to reading an extra book or a drink of water to a trip to the bathroom, it can feel frustrating when you really just want them to go off.

Martin explains how these requests can often ramp up during the holidays as their daily routine is different, making it harder for them to fall asleep.

“However, you need to push back on these requests by making it clear that once they are in bed, they must stay in bed,” he says.

“If they do get out of bed, don’t react, but simply walk them back to bed without saying anything. This further supports the rule that once you’re in bed, you’re in bed until the morning”.

To view more insight into establishing your child’s bedtime routine, including recommended bed times, please visit: https://www.mattressnextday.co.uk/snooze-news/post/how-to-get-your-kids-into-a-sleep-routine