Most families want to enjoy every last bit of the school holidays: late nights, special outings, and relaxed routines. So it’s no surprise that keeping a consistent sleep schedule wasn’t a top priority.
That’s okay, don’t stress about what happened over the holidays. What matters now is helping your child transition back to a healthy sleep schedule so they can start the school term well-rested and ready to learn.
Here’s your step-by-step guide to resetting your child’s sleep after school holidays.
One of the most common back-to-school struggles parents face is getting their child to fall asleep earlier again. Many parents are surprised when we recommend a bedtime between 7:00 and 8:00 p.m. for school-aged children—and even more surprised when we say they should aim to keep this bedtime until around age 12.
Children need at least 10 hours of sleep to function well. If your child needs to wake by 7:00 a.m. for school, they need to be asleep by 9:00 p.m. at the latest.
Factor in the time it takes to fall asleep and all the classic stalling tactics (requests for water, extra hugs, needing the bathroom), and a bedtime closer to 8:00 p.m. ensures they get the rest they need.
Let’s not forget—parents need downtime too. You need space in the evening to recharge, connect with your partner, or just unwind with a show and some snacks.
If your child has been going to bed much later over the holidays—say around 9 or 9:30 p.m.—don’t expect them to instantly fall asleep at 8:00 p.m. the night before school starts.
Instead, shift bedtime earlier in 15-minute increments every 3–4 days. This helps your child’s internal clock adjust gently and reduces bedtime resistance.
If needed, change the clocks in your child’s room to reflect the new bedtime—it’s a little trick that can go a long way.
If you had a solid bedtime routine before the school holidays, now’s the time to bring it back. Familiar routines help signal to your child’s brain that sleep is coming, making the transition easier.
If this is your first time setting up a routine, here’s what a simple and effective bedtime routine might include:
Bath or shower
Brush teeth
Put on pyjamas
Read a story together
Cuddles and lights out
Doing these activities in the same order and at the same time each night can help your child produce melatonin—the hormone that makes us sleepy—and makes bedtime feel predictable and safe.
Screen time often increases during holidays, but it’s important to scale it back in the evenings, especially as your child returns to a regular sleep routine.
Devices like TVs, tablets, and smartphones emit blue light, which reduces melatonin and increases cortisol—our stress hormone. This combination makes it harder for your child to wind down at night.
Aim to switch off all screens at least one hour before bedtime, and dim the lights in your home during the evening to help their body prepare for sleep.
Darkness tells your child’s brain it’s time to sleep. Once the lights are off, avoid using bright white night lights. If your child is afraid of the dark, opt for a dim red or orange light, which affects melatonin levels the least.
Letting go of late holiday nights can be hard for kids—and they might argue their case with impressive logic and negotiation skills. But don’t be swayed.
Remember: Parenting isn’t a democracy. You're the benevolent ruler setting your child up for success, and consistency is key. The faster your child accepts that 8 p.m. is the new norm again, the easier bedtime will become for everyone.
The best gift you can give your child as they head back to school isn’t stationery or snacks—it’s sleep.
Children who are well-rested:
Wake up with better moods
Have more energy and emotional resilience
Focus better in class
Handle social interactions with more confidence
So let’s reset, reconnect with your bedtime routine, and get your child sleeping soundly again.
Q1: How long does it take to reset my child’s sleep schedule?
It typically takes about 1–2 weeks to fully reset a child’s sleep schedule, especially if you shift bedtime gradually by 15 minutes every few days.
Q2: My child is resisting the earlier bedtime. What can I do?
Stick with the routine and remain consistent. Make bedtime enjoyable with a calming routine, and reduce stimulating activities (including screens) in the hour before bed. Children often adjust more quickly than we expect.
Q3: Is it okay to let my child nap during the day if they’re tired?
If your child is school-aged and has dropped his/her nap, it’s best to avoid daytime sleep as it may interfere with bedtime. Instead, bring bedtime earlier temporarily to help them catch up on rest.
Q4: Can I use a reward system to help my child adjust to the new routine?
Absolutely. Using a simple reward chart to acknowledge cooperation with bedtime can be a fun and effective motivator for younger children.
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