Bouncing Back From Break
The holidays have a habit of wreaking havoc on your consistent daily schedule. Weeks of family parties and events get in the way of your normal bedtime routine and can make nap times virtually non-existent. Throw endless supplies of sugar into the mix and, well, you get the picture.
This predicament isn’t reserved for the end of December. You’ve probably ran into similar struggles at the end of summer break or coming back from a family vacation.
Although the break from your “regularly scheduled programming” is fun and exciting for a little while, after a few weeks, it starts to feel tiresome and overwhelming.
Have you noticed your patience is thinner than normal?
Do you kiddos constantly seem cranky? Their arguing amplified?
If this is feeling a little too relatable, don’t worry...it’s normal. We all need some sort of structure and routine to thrive. This applies to our children, and it applies to us as parents.
We can only tolerate chaos for so long.
Whether it’s the winter holidays or family vacation, getting your children back into their normal sleep routine after an extended break can feel daunting and difficult, especially when you are already dealing with cranky and overtired kiddos. It can be hard to know where to begin.
If you are ready to get your family back on a normal sleep schedule, here are a few simple tips to get you started:
Re-introduce Your Bedtime Routine
Remember how important your bedtime routine was when you first started teaching your child healthy sleep habits? After an extended break, these familiar routines are just as important. Plan for quiet evenings at home as you reintroduce your child’s bedtime routine. Depending on the age of your child, introducing (or reintroducing) a bedtime routine chart can be helpful in reminding your child what the expectations are. Go to the library and get some good bedtime stories, cozy up in your comfiest jammies, and make bedtime a peaceful and enjoyable experience for the whole family.Go To Bed Early
After a few weeks of late bedtimes and missed naps, it’s possible your child has accrued a sleep debt. As a result, there is a good chance that your little one is overtired. Although it seems counter-intuitive, an overtired child usually has more trouble sleeping than a well rested child, so you may see difficulty at bedtime or an increase in night or early morning wakings. For the first few days, try putting your child to bed 30-60 minutes before their typical bedtime. This early bedtime can help in “paying back” the sleep debt they gained during the break.Bring Back The Bedtime Rules
An integral part of reintroducing your bedtime routine is holding firm to your expectations. If your child was going to bed at 7:00 pm before the break, they should be going down for bed now. If they were expected to fall asleep independently before, that should be the expectation now. Make sense? As difficult as it can be in some moments, try not to bend the rules. The less consistent you are, the longer it will take to get back on track.Cut Back On Junk Food
Nutrition plays a key role in a person’s ability to sleep soundly. Foods containing caffeine (chocolate is the most common source of caffeine for children) and foods that trigger the stress hormone, cortisol (anything with sugar), can make it very difficult for a child to get the rest they need.As you prepare to return to your normal routines, start cutting back on the junk food, and in particular, sugar. This dietary change will lead to better behavior, more sleep, and an overall more peaceful household.Countdown to School
You know how you don’t like to be surprised? Well, neither do our kids. Waiting until the night before to clue your kiddos into school restarting can be anxiety inducing for little brains. Instead of going to sleep at their “school night” bedtime, you may find that your child has difficulty sleeping, awake with worries and thoughts of what tomorrow will bring. If you have children who attend daycare or school, start a countdown 4-5 days ahead of time. This advance notice allows your child to mentally and emotionally prepare for going back.
A solid sleep routine is essential for the overall well-being of your entire family. If you’d like some help getting your family back into routine after the long break, or you’d like to talk about creating a sleep routine for the first time, click here to sign up for a FREE consultation call.
