First and foremost I really hope you had a lovely holiday! Whether it was a hectic trip visiting relatives or you went overseas to spend quality time with your children, sleep can often go a little off-piste and quite honestly, it should - because holidays are for making memories, not worrying about sleep.
However, that can mean a whole range of challenges to contend with from change of time zone to late nights, short naps, different sleep locations, doing more to get sleep to happen quicker, lie ins and earlier starts. These things are often unavoidable or not worth worrying about while you're away so don't beat yourself up about it.
Of course, now you’re home you may be looking to ease back into routine and you're probably wondering ‘how can I get sleep back on track after my holiday?’
Let me guide you with 5 easy steps...
1. Alter your expectations
Depending on the cause behind your sleep troubles back home, your little may need a few days to a few weeks to adjust. In the meantime, be kind to yourself, catch a rest when you can and accept that this will get better in time.
2. Check in with yourself
Chances are you’re feeling pretty tired yourself so remember to put your own oxygen mask on first. You simply can't run on empty. Holidays as a parent are really just parenting in another country and they’re not particularly restful (unless there was a kids club!). So, remember to protect your own sleep too:
- Get to bed a little earlier
- Ask for help with chores
- Plan for some cheat meals
- If your baby naps, catch a rest yourself
- Tag team with a partner if you have one
3. Time zone shifts
The best way to support your little one’s circadian rhythm is to ensure plenty of daylight exposure, especially first thing in the morning. If you have travelled across time zones, begin by making some gradual shifts back to your usual sleep times. This can happen in 15 minute increments every few days until you’re back at your usual times. Remember to shift naps and meal times too. Be patient with this, because shifts to the circadian rhythm like this can take weeks for some.
4. Your baby’s expectations
It’s really common whilst being away to offer more support or comfort than is usually needed at home. Either because the environment is less familiar, your little isn’t well regulated or is over-stimulated, they probably at some point needed more rocking, to be fed to sleep or to co-sleep when they wouldn’t usually require this at home. I’m a huge fan of using such tools to see you through, for as long as they serve you, so if this is you, please know you’ve done absolutely nothing wrong here. However, you may now need to put a bit of work in to ease your baby back into previous expectations – whether that’s transitioning away from those contact naps or sleeping more solidly at night. You can absolutely return to longer night time stretches or independent naps in a responsive way.
5. Routine
If your usual bedtime routine went out the window while you were away, reinstate it as soon as you’re back home. This will cue to your baby that sleep is coming and they won’t have forgotten! Equally, if you’ve never had a bedtime routine, now may be the perfect time to establish one.
You're not alone
Sometimes it’s hard to get back on track without support – especially if sleep was already tricky before the trip. If you’re feeling stuck, overwhelmed, or just need a plan that’s tailored to your child, I’d love to help. My approach is gentle, responsive and totally free from sleep training pressure.
Book in for your free call to discuss your challenges and goals.