Late bedtime 'ripple effect' to watch out for in Easter holidays and six ways to avoid it

The Easter are about to start for many and it's tempting to loosen up on the kids' bedtime routines. But a has urged caution when it comes to discarding rules for nighttime with no school to wake up for.

Martin Seeley, who works with MattressNextDay, explained: "Even minor differences in wake time can disrupt our body's natural rhythms. For instance, research highlights how young people often struggle when they 'catch up' on missed sleep during the week by sleeping in an extra couple of hours on the weekend.

"When children stay up late for several nights, the risk is that they'll gradually begin to each day. This delayed wake time causes a ripple effect – they won't feel tired until later, which results in a later bedtime and further delayed wake time. This cycle continues, making it harder to get back on track and maintain healthy sleep patterns."

READ MORE:

We asked Martin for six tips for maintaining good sleep in the school holidays...

1. Get some much-needed Vitamin D

"Sunshine is really important for getting to sleep, as it produces melatonin, which helps to regulate your circadian rhythm. So, try and plan in some physical activity in the morning with something that can be done outside. Whether you go for a family walk, or kick a ball in some nearby fields, giving your child exposure to sunlight will help to regulate their body's sleep patterns, meaning they should be able to easily get some shut-eye come the evening.

2. Establish a wind-down activity

First things first, before doing anything bedtime-related, make sure your children partake in some form of calming activity that doesn't involve a screen, such as drawing, crafting, puzzles, etc. This will help calm them down and make it easier for them to drift off to sleep once all tucked up. For example, a great bedtime story can promote relaxation, and signal to your child it’s time to wind down. Alongside this, it's a good idea to dim the lights as it gets towards bedtime, switching from overhead illumination to lamps powered by low-watt bulbs. This dimming of the lights helps to promote melatonin production, which is an essential hormone needed for consistent sleep.

3. Feed them a bedtime snack containing tryptophan

You should pick an item that contains the amino acid called tryptophan, as this helps promote sleep. Some examples include oat biscuits, bananas, carrots, and peanut butter on toast to name a few. If your child feels hungry before bed, then they could wake up in the middle of the night, and not be able to get back to sleep. A small snack could help them sleep right through to the morning, but it's important to know what to give them. Sugary and fatty foods are a no-go, but a warm glass of milk or a banana are both great, healthy options that can help to relax your child's muscles and calm their body down, making it easier to sleep.

4. Create an easy-to-follow routine

Starting with brushing their teeth, washing their face, and using the toilet is a good way to establish the first steps in a routine. These activities promote hygiene, but also provide a clear cue that bedtime is nearing, helping children transition mentally and physically.

Getting them into their pyjamas is another key step. Comfortable clothing can aid in relaxation and lower their body temperature, which research shows plays a critical role in initiating sleep.

Taking time to talk about their day is important, too. Studies suggest that emotional regulation before sleep helps to ease the transition to rest, reducing the chance of overactive thoughts that can delay falling asleep.

Finally, reading a bedtime story provides a calming environment and a chance to bond. Research indicates that this activity can help reduce anxiety and promote relaxation, as it creates a sense of security and routine.

5. Don't skip the goodnight kiss

Touch and affection before bed trigger the release of oxytocin, a hormone associated with bonding and relaxation. This can help reduce stress levels and prepare the body for sleep. A kiss at bedtime not only strengthens the emotional connection between parent and child, but also signals to their brain that it's time to unwind and transition to a peaceful, restorative sleep. Incorporating a loving gesture like this, alongside a consistent bedtime routine, can create a soothing environment that supports better sleep and bonding."

6. Don't stray from the routine – even if your children ask for 'one last thing'

Some kids may ask for that one last thing – from a hug to reading an extra book or a drink of water to a trip to the bathroom, it can feel frustrating when you really just want them to go off. 'You need to push back on these requests by making it clear that once they are in bed, they must stay in bed," said Martin. "If they do get out of bed, don't react, but simply walk them back to bed without saying anything. This further supports the rule that once you're in bed, you're in bed until the morning."