We hope you have had a wonderful summer holiday this year! Summer in Spain for expat families is often a time of joy, fun, travel, and making wonderful memories with family, both here and abroad! However...holidays can also wreak havoc on your baby’s sleep schedule. With all the excitement, travel, time-zones, and changes to routine, it’s not uncommon for babies sleep to get a little messed up!
As the parent of a baby or young child, you might find yourself faced with the challenge of getting back to a consistent bedtime routine once all the holiday fun is over.
Here are some practical tips to help you re-establish a healthy sleep routine for your little one.
1. Re-introduce a Consistent Bedtime Routine
After a holiday break, one of the most effective ways to get your baby back on track is by reinstating a consistent bedtime routine. Babies thrive on predictability, and a set routine helps them understand when it's time to wind down and prepare for sleep. This routine can include a warm bath, a gentle massage, putting on pijamas, reading a story, and a lullaby or soothing music. The key is consistency; follow the same steps in the same order every night.
Start about 30 to 60 minutes before your desired bedtime. This will help signal to your baby that it's time to relax and get ready for sleep. If your baby was used to this routine before, they might quickly remember what to expect, making the transition smoother.
2. Adjust the Sleep Schedule Gradually
After a holiday, your baby's sleep schedule might be off by an hour or more. Instead of trying to change it all at once, adjust their bedtime gradually. Move it earlier or later by 15-minute increments every two to three days until you reach the desired bedtime. This gradual shift will help your baby’s internal clock (circadian rhythm) adapt more smoothly to the change without causing too much stress.
If your baby had been going to bed later during your holiday, a sudden shift to an earlier bedtime could result in resistance or difficulty falling asleep. Taking gradual steps allows your little one to adjust without feeling overwhelmed.
3. Create a Sleep - Conducive Environment
Creating an appropriate sleep environment is crucial for encouraging good sleep habits. Make your baby’s sleep space as dark and quiet as possible. Use blackout curtains to block out light, and consider a white noise machine to drown out background noise that might disturb your baby.
During the holiday, your baby may have become accustomed to different sleep settings or noises, so re-establishing a familiar sleep environment can help them feel more secure.
Darkness helps stimulate the production of melatonin, the sleep hormone, while a quiet environment minimises disruptions that could make settling difficult and result in more wake-ups. 4. Stick to a Schedule
Sticking to a consistent daily schedule can help reinforce your baby’s sleep routine. Try to maintain regular times for waking, napping, feeding, and bedtime. Babies and young children respond well to consistency, as it helps their bodies and brains develop patterns.
Even if your baby’s sleep was all over the place during your holiday, a consistent schedule can help reset their internal 'clock'. While it might be tempting to let them lie in to make up for lost sleep, it’s important to wake them at the same time each day to reinforce the routine.
5. Incorporate Soothing Routines
A soothing bedtime routine helps create a sense of security and comfort. Consider including calming pre-bed activities that promote relaxation, such as a gentle massage, lullabies, or a quiet story. Avoid stimulating activities like active play or screen time close to bed, as these can make it harder for your child to unwind.
Babies often respond well to routines that engage their senses. Warm baths, the scent of lavender, or a favourite bedtime book can all provide soothing cues that it’s time for sleep.
6. Be Patient and Flexible
Patience is key here! Understand that it may take from days to a few weeks for your baby to fully adjust back. There may be setbacks, and your baby may resist the changes at first, but try to stay calm and consistent.
Every baby is different, and what works for one may not work for another. If your baby seems particularly fussy or resistant, try to identify if there are any specific issues that could be making things worse, such as teething or a growth spurt. Be flexible and willing to adjust your approach, if needed. 7. Deal with Jetlag
Travelling from west to east can be especially difficult for your child's sleep, as their bodies may still feel like it's "yesterday." To help them adapt, once you are in the new time zone, start by shifting their bedtime earlier by 15-30 minutes each day until it matches the new zone.
Ensure they get plenty of exposure to morning sunlight, which will help reset their internal clock by signalling that it’s time to be awake. Outdoor activities in the morning can be particularly helpful in speeding up this adjustment, as natural light is a powerful cue for regulating sleep patterns.
Be mindful that your child may be more tired or cranky in the afternoon or evening, so try to maintain a consistent bedtime. Keep their sleep environment calm, dark, and quiet, and avoid stimulating activities before bed. It may take a few days for their little bodies to fully adjust to the new time zone, so remain patient and provide extra reassurance during this transition.
8. Adjust Naps as Needed
Naps play a critical role in your baby’s overall sleep routine. If naps were irregular or nonexistent during the holiday, re-introducing a consistent nap schedule is essential. Start by setting regular nap times and sticking to them. The nap environment should be dark, quiet, and comfortable.
If your baby is struggling to nap at the scheduled times, consider adjusting duration or timing gradually. Remember, over-tiredness can lead to more difficulty falling asleep and staying asleep overnight, so proper napping is crucial for helping to achieve calmer nights.
9. Give It Time
Remember that your baby’s sleep habits won't be fixed overnight. It takes time for their body to readjust. Stay consistent, offer plenty of comfort, and know that it’s normal for sleep patterns to fluctuate.
And try to keep your own stress levels in check; since babies can often pick up on parental anxiety, which may impact their ability to relax and fall asleep. Trust the process and remember that with patience and consistency, your baby will eventually get back on track!
You can do it!
Getting your child back on their regular sleep schedule after a vacation can seem overwhelming, but it is certainly doable. Keep in mind that the disruption is usually short-lived, and with steady, consistent efforts, their sleep routine will gradually return to normal.
However, if your attempts to reset their sleep schedule aren't showing progress after a few weeks, or if the disruption is causing notable distress for you or your child, it may be a good idea to seek advice from a professional. Contact us for advice from our trusted Sleep Consultant Rachael! Happy return to the routine, mamas!
Comments