Sleep and vacation: managing changes in rhythm at home

Sleep and vacation: managing changes in rhythm at home

School holidays often mean longer days, playtime, and different mealtimes... in short, a real upheaval for children. Even if you stay home, this change of pace can have an impact on their sleep. How can you make the most of these two weeks while still maintaining peaceful nights?

Adjust the pace without disrupting everything

Vacation is a time to relax a little, and that's normal. However, to keep your children from getting completely out of control, keep a few guidelines in mind:

• Try to keep your wake-up and bedtimes close to your school hours. A difference of no more than an hour or two can limit the effects when you return to school.

• If your child goes to bed later, offer a short nap during the day to avoid excessive fatigue without delaying evening sleep too much.

Create an atmosphere conducive to calm

With the holidays, excitement can last all day, especially if your kids have cousins, friends, or busy activities at home. To help them wind down before bed:

• Limit screen time to one hour before bedtime : opt for calmer activities like a book or a quiet game.

• Prepare a little soothing routine: a warm bath, a suitable herbal tea or soft music can help relax them.

• Make sure the room is dark and cool , even in winter.

Meals also impact sleep

With festive meals or gourmet holiday snacks, children often eat differently. This can disrupt their sleep if they eat too much or too much sugar in the evening. Favor:

• A light and balanced dinner with foods rich in tryptophan (such as bananas, eggs or almonds) which promote relaxation.

• A warm drink before bed, such as milk or a child-friendly infusion, to establish a soothing ritual.

Sleep shouldn't be a constraint

Vacation is also a time for kids to enjoy themselves and let loose a little. If one night they stay up later because they're playing or watching a movie, that's okay. The important thing is to keep it casual.

You can compensate for a late bedtime by sleeping in, as long as it doesn't cause too much of a shift over several days.

Little extra: prepare for the start of the school year gently

Is the end of the holidays approaching? To avoid a sudden transition, start adjusting the pace a few days before returning to work:

• Gradually move your bedtime forward by 15 to 30 minutes each day.

• Wake them up a little earlier to get their bodies used to getting back into the school routine.

• Reestablish morning rituals: breakfast at a fixed time, calm preparation before leaving.

Anticipating the start of the school year allows children to find a stress-free rhythm and to approach this new period with energy and serenity.

Vacation is, above all, a time to relax, laugh, and enjoy your family. If sleep is a little disrupted, it's okay, as long as everyone listens to their needs. With these tips and a little gentle preparation, your children will be able to fully enjoy the holidays while being ready for the start of the school year.

And at home, how do you manage sleep during the holidays? 🌙