How to Reset Your Child’s Sleep Schedule After Vacation

Vacations are amazing—new places, fun activities, and maybe even a little extra ice cream. But let’s be real: they can seriously mess up your kid’s sleep schedule. Whether it’s late nights, a different time zone, or just being out of their usual routine, getting back on track can be a challenge. If you’re struggling with post-vacation bedtime battles, don’t worry—you’re not alone! Here are some tried-and-true tips from one parent to another to help you to reset your child's sleep schedule after vacation.

1. Get Back on Schedule ASAP

As tempting as it is to let them “catch up on sleep” with irregular naps and late mornings, the best thing you can do is get back to the normal routine ASAP and add in a touch of a slightly earlier bedtime. Reinstate their usual wake-up time, and naps (if they take them). The sooner you do it, the quicker their internal clock will reset.

2. An Early Bedtime is Key

If your kiddo’s schedule is way off, don’t expect an instant fix. However, embracing an early bedtime will help them to catch up on sleep more quickly. Depending on how sleep-sensitive your child is, this could take a day or two or maybe even a week. Be patient with them.

3. Bring Back the Bedtime Routine

A consistent and calming bedtime routine is key. A warm bath, a favorite bedtime story, dimming the lights—it all helps signal to their body that it’s time to wind down. Stick with what worked before vacation, and they’ll start to settle back in.

4. Ditch the Screens Before Bed

I know, I know—sometimes screens are a lifesaver (hello, long flights and road trips). But now that you’re home, try to cut off screen time at least an hour before bed. The blue light can mess with their melatonin levels, making it harder for them to fall asleep.

5. Get Plenty of Daylight and Active Play

Sunlight is a natural way to reset the body clock, so get outside as much as possible during the day. Let them run, jump, and play—just try to avoid too much excitement right before bed.

6. Be Patient and Stay Consistent

It might take a few days (or even a week) for things to fully settle, so hang in there. Consistency is key, even if they push back at first. Trust the process!

7. Handle Night Wakings and Early Mornings with Care

If your little one is waking up in the middle of the night or way too early, keep interactions brief and boring, if you must interact. But it is even better if you just give them the space to fall back to sleep. Avoid starting the day too early—if they’re up at 5 AM, encourage them go back to sleep. Allowing them to get up early can throw off their day and teach their body that 5 AM is an ok time to wake up.

8. Create a Sleep Conducive Environment

White noise machines and blackout curtains can work wonders. Creating a sleep conducive environment can help them to drift off into sleep more easily.

Final Thoughts

Getting back on track after vacation isn’t always easy, but with patience and consistency, your child will adjust. And remember—you’re doing great! Soon enough, your little one will be sleeping soundly again, and you might just get a full night’s sleep, too.

Wishing you rest,

Jennie Clarke

Founder and Certified Sleep Consultant

Smart Night Sleep

jennie@smartnightsleep.com 

321-209-5013