Back to School, Back to Sleep: Helping Your Child Adjust After the Holidays

The long holidays are full of later bedtimes, lazy mornings, and days where routines go out the window. And rightly so, family time, adventures, and making memories are what holidays are all about.

But… when nursery and school roll back around, many parents find themselves battling overtired little ones who suddenly struggle to settle, wake more often in the night, or crash halfway through the day.

The truth is, sleep plays a huge role in how children learn, behave and cope emotionally at school. A good night’s rest helps them:

• Concentrate in class

• Manage big feelings and friendships

• Have the energy to join in with play and activities

• Support their immune system (so fewer bugs being brought home!)

So how do we help our children ease back into a routine without tears or meltdowns?

1. Bring Bedtime Forward Gently

If bedtime has crept later over the holidays, start winding it back 15 minutes every couple of nights until you’re back at their regular “school bedtime.” A gradual approach makes the change easier and avoids battles.

2. Reintroduce a Calming Bedtime Routine

Think: bath, story, cuddles, bed. Children thrive on predictability, and a familiar routine tells their body it’s time to switch off. If things have gone a bit freestyle over the break, re-establishing those calming steps makes a huge difference. With my own children I use ways to help them start to calm down and unwind such as lying down and saying good night to each part of their body, working from their feet all the way up to their heads, they find this fun but also gets them lying down and being still after a busy day.

3. Cut Back on Evening Stimulation

Screen time and exciting play too close to bed can make it harder for little ones to settle. Try swapping tablets and TVs for colouring, puzzles, or a quiet story in the run-up to bedtime.

4. Keep Mornings Consistent

Early mornings are tough after a stretch of lie-ins! Try waking your child at their “school wake-up time” a few days before term starts. It helps their body clock reset and makes that first day back less of a shock to the system.

5. Watch Out for Overtiredness

New routines, busy days, and emotional energy spent at school often mean little ones come home exhausted. Some may even fall asleep on the sofa, ahhh the dreaded danger nap!! Try offering an earlier bedtime rather than letting them nap too late in the day, so it doesn’t push their night sleep off track.

Final Thought

Transitioning back after holidays is tough for everyone, but a little planning around sleep goes a long way. Rested children find it easier to concentrate, learn, and enjoy their time at nursery and school and let’s be honest, life at home feels smoother too.