Christmas is a magical time, but all those late nights and celebrations can leave everyone’s sleep routines in chaos. As the new year begins, families are looking for ways to start 2025 on the right note.
After weeks of festive fun, staying up late, and indulging in treats, getting the kids ready for school again can feel like a challenge. But a good sleep routine is key to helping them feel happy, healthy, and ready to learn.
Getting their sleep patterns back to normal can do wonders for your child’s mood, health, and focus in the school.
So, how can you make the transition from holiday chaos to bedtime bliss? Here are five top tips to help reset your little one’s sleep schedule and get them back on track for a fresh start in January.
How to get your kids into a sleeping routine after Christmas
1. Encourage them to be active during the day
“Exercise is linked to better sleep, so encourage them to do something active, such as going for a walk or playing in the local park,” advises Dr Lindsay Browning, psychologist and sleep expert at And So To Bed.
“In addition, increasing natural light exposure during the daytime can also improve sleep at night.”
2. Make the adjustment a gradual process
“Rather than expecting them to instantly return to their pre-holiday routine, try adjusting to their bedtime gradually,” suggests Jennifer Warwick, parenting expert and Counselling Directory member.
“Shifting their bedtime a little earlier over a few days by 15-minute increments each day, for example, can make it easier for their body clock to readjust.”
3. Build a wind-down routine
“A sleep routine doesn’t just start with the time you go to bed but incorporates what you do throughout the evening,” explains Warwick. “You might have dinner and then take some time to watch something light together, like a half-hour comedy.
“Then, perhaps a warm bath or shower before they go into their bedroom, where they can read a book, listen to music, or have a warm drink (without caffeine).”
4. Avoid bright lights before bed
“A bright light can make falling asleep harder, so encourage them to avoid screen time close to bedtime,” explains Browning.
“Especially damaging is the light emitted from iPads, phones and tablets because those are held so close to the face.”
5. No sweet treats before bed
“Chocolate tends to contain a lot of sugar, which increases alertness and energy levels – which is not conducive to sleep,” says Browning. “Cocoa butter in chocolate is also high in fat.
“Fatty foods eaten close to bedtime can overwhelm the digestive tract overnight (while the body is trying to digest the food as you are asleep), disrupting rest.”
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