The holidays are meant to be restorative, yet for many of us, they quietly disrupt one of the most important foundations of wellbeing – sleep. Late nights, irregular meals, travel, screen time and relaxed routines often leave both adults and children struggling to fall asleep once the calendar turns back to “real life”.

If you’re lying awake dreading early alarms, or your children suddenly think midnight is bedtime, this guide is for you. Think of it as a gentle reset – not a harsh overhaul to help your household transition smoothly back into work and school rhythms.

Why holiday sleep goes off track

During the holidays, our circadian rhythm (the body’s internal clock) becomes confused by later bedtimes and sleep-ins, increased evening screen time, travel across time zones or long car rides, irregular meal times and less exposure to morning sunlight

The result? Difficulty falling asleep, restless nights, groggy mornings and mood dips — especially in children.

The good news: your sleep rhythm is adaptable, and with intention, it can be reset within 7–10 days.

Phase 1: Survive the final days of holiday mode

Before rushing into full structure, focus on stabilising sleep quality.

Prioritise sleep consistency over perfection
If bedtime is late, aim to keep it consistent rather than wildly fluctuating each night.

Reintroduce a gentle wind-down
Lower lights after sunset, play calming music, read together or stretch. Your nervous system needs cues that the day is ending.

Limit late sugar and caffeine
This includes hidden caffeine in iced teas, fizzy drinks and chocolate — especially for kids.

Phase 2: The gradual reset (7 days before school & work)

Trying to reset sleep overnight rarely works. Instead, shift slowly.

Move bedtime earlier in 15–30 minute increments

Every two nights, adjust bedtime earlier until you reach your target sleep schedule.

This applies to adults and children alike.

Wake up at the same time — even if sleep was poor

This is key. Sleeping in prolongs circadian disruption. Exposure to morning light helps your brain recalibrate faster.

Morning sunlight is non-negotiable

Open curtains immediately, step outside with coffee, or walk the kids around the block. Even 10 minutes helps reset melatonin production.

Phase 3: Rebuild sleep cues for the whole household

Sleep thrives on predictability.

For Kids:

• Bath or shower at the same time each evening
• Pyjamas → teeth → book → lights out
• Avoid stimulating shows before bed (even “educational” ones)

For Adults:

• Set a phone curfew (ideally 60 minutes before bed)
• Replace scrolling with reading, journaling or stretching
• Keep bedroom lighting soft and warm

Your body responds to rituals faster than rules.

Phase 4: Reset your body clock through lifestyle habits

Sleep doesn’t start at bedtime — it starts in the morning.

Eat meals at consistent times
Late dinners delay melatonin release. Aim to eat at least 2–3 hours before bed.

Move your body earlier in the day
Morning or afternoon activity improves nighttime sleep. Late-night workouts can be overstimulating.

Hydrate — but taper at night
Dehydration disrupts sleep, but too much water before bed leads to night wakings.

What if sleep still feels off?

Some restlessness is normal during transitions. However, seek extra support if night anxiety increases, if your children experience frequent night wakings or nightmares or you feel chronically exhausted despite adequate sleep time

Magnesium glycinate, calming teas or guided sleep meditations can be supportive, but consistency is the real magic.

A softer perspective on resetting sleep

This season isn’t about forcing productivity — it’s about gently guiding your body back into rhythm. A well-rested household is calmer, more patient and emotionally regulated, making the return to work and school far more manageable.

Progress, not perfection, is the goal.

Your sleep will find its way back — one early night at a time.

ALSO SEE:

What is core sleep and why it’s needed to classify a good nights rest

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