As much as I love the holidays, I have to admit that I am always a bit relieved when they are behind us. Too much sugar and not enough sleep makes my kiddos a handful!
So the first thing I’m going to do in the New Year is to start my plan to get my family back on track with their healthy sleep habits. This way, they can go back to being the darling little angels I know and love (wink).
For those of you going through a similar situation, I have shared my plan below so that you, too, can bring back peace on earth!
How to Get Your Children’s Sleep Back on Track Fast After the Holidays
By: Kelly Murray, Baby & Toddler Sleep Consultant and Creator of The Murray Method
1
Bring Back the Full-Blown Bedtime Routine
When you’re short on time, the first thing to go out the window is the peaceful, well-orchestrated bedtime routine. Now that the parties are behind us, it is time to bring back your standard bedtime routine, bath and all.
A consistent bedtime ritual serves as a cue to the brain that sleep is coming and it aids in the wind-down process. It also provides our toddlers with a sense of security that helps to limit bedtime battles. The trick is to keep it to 30 minutes so that your child doesn’t become overtired which will make it difficult for them to settle.
Pay Back Any Sleep Debt Accumulated With An Early Bedtime
Just a few skipped naps and a couple late bedtimes is enough to throw your child into a vicious cycle of over-tiredness. When they are overtired, their bodies produce the stimulating hormone cortisol, which makes it difficult for them to settle. This can lead to night wakings, early wake-ups, and short naps which all tend to perpetuate each other.
The best way to break the cycle and to get those hormones under control is a few nights of early bedtime. Only 30-60 minutes earlier for 3-5 days should do the trick.
Once the sleep issues are resolved, simply inch their bedtime back to the normal time by 10 minutes every 2 nights.
Firm Up the Bedtime Rules
Whether you’ve had to give your child some extra soothing due to a late bedtime, or you found yourself in a co-sleeping situation due to overnight travel, get back to your typical bedtime rules ASAP. The longer you bend the rules, the harder it is going to be to get back on track to independent sleep.
To aid in the transition, dust off your old sleep plan and re-do it in an abbreviated manner. Expect a couple rough days / nights while they get re-acclimated to falling asleep on their own. Once they realize that the old rules are back for good, they will go back to falling asleep peacefully with their own soothing strategies.
Consistency is key!
Need Extra Support?
I hope these tips help your kiddos to start sleeping well again soon! If you continue to struggle to get back on track, please reach out for a chat→
Let’s make it the year of great sleep for all!
Sweet Dreams
Kelly Murray is a certified sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide.
