Should I loosen up on the kids’ bedtime these holidays – or stick to the schedule? Tips from a child sleep expert

Should I Loosen Up on the Kids’ Bedtime These Holidays – or Stick to the Schedule? Tips from a Child Sleep Expert

Summer holidays often mean sunshine, beach trips, mountain hikes, relaxation, catching up with family and friends, and the chance to sleep in. 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, as a child sleep expert with 15 years of experience researching, diagnosing, and treating children’s sleep problems, I strongly advise against completely falling off the bedtime routine wagon during the holidays. The evidence suggests that a few one-off late nights and sleep-ins won’t hurt, but it’s best not to make it a habit.

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If we want to enjoy a relaxing, sleep-fulfilled holiday and a healthy circadian system, the best compromise is to maintain a regular wake time. It’s fine to be more flexible about bedtime in the holidays than during school time, but parents must factor in the negative effects of allowing circadian rhythms to spiral out of control.

Why Spiralling Circadian Rhythms is a Problem

Even relatively minor differences in wake time can upset your rhythms. For example, research shows problems arising for young people who "catch up" on sleep missed during the week by sleeping in an extra two or more hours on the weekend. Sleep science research supports the need for bed and wake times to be consistent across the week and weekend.

That’s not just because it ensures young people get enough sleep; even more importantly, it helps because our innate circadian clock needs regularity. Our circadian clock is what dictates what time we should be awake and when we should be asleep. Sleepiness and circadian rhythms need to be regular so they can work together. When they do, it is best for our quality of sleep but also for our general health.

Irregular rhythms – which happen when bed times and wake times are significantly different between school weeks and weekends – can negatively affect mood, psychological and physical health, social engagement, and school performance.

Resetting the Body Clock

If over the school holidays your child’s circadian rhythm has got later and later, resetting the circadian clock to a school-friendly, manageable time is certainly possible. But it requires some considerable readjustments and sometimes professional help.

If wake times do get out of kilter, try making them progressively earlier and earlier gradually over a few weeks before school starts until the required wake time is achieved. This requires commitment from the entire family, and motivation from the young person themselves.

A better solution might be to make sure circadian rhythms don’t get out of control in the first place.

Conclusion

In conclusion, while it’s tempting to loosen up on the kids’ bedtime routine during the holidays, it’s essential to strike a balance between relaxation and maintaining a consistent circadian rhythm. By making a few small adjustments, you can ensure your child’s body clock stays in sync and they’re well-rested and ready for the school year ahead.

FAQs

Q: What are the negative effects of allowing circadian rhythms to spiral out of control?

A: Irregular rhythms can negatively affect mood, psychological and physical health, social engagement, and school performance.

Q: How can I reset my child’s circadian rhythm if it’s gotten out of kilter during the holidays?

A: Try making wake times progressively earlier and earlier gradually over a few weeks before school starts until the required wake time is achieved.

Q: What’s the best way to ensure circadian rhythms don’t get out of control in the first place?

A: Maintain a consistent wake time and bed time, even on weekends and holidays.