Holidays can induce jet-lag-like symptoms in children as well as in adults brought on by late nights, sleep-ins, afternoon naps and various travel. Luckily, just like with jet lag, there are plenty of strategies that can help reset little bodies and re-establish a sleep routine. As a reminder, it can take three to four days routine to a sleep schedule, it might be helpful to start a week or so before school goes back, and to be patient with your little ones as they adjust back to their sleep routines.   

1. Return to balance with a regular sleep routine. We don’t bring new habits home with us! Instead, go right back to your consistent habits and routines. No matter what nights and naps looked like over the holidays, jump right back to your NORMAL approach! Moving through the steps of a consistent sleep routine sends a strong signal to your little one that sleep is near. Once you’ve returned from your travel, get right back into your old, familiar sleep routines. If guests are still lingering, plan guest arrivals and mealtimes around your baby’s nap schedule to avoid overtiredness and to make sure your little one can return to their routine.
2. Be sure to get active awake time! Make time for plenty of active floor play. Little ones need to engage in rolling, crawling, scooting, and walking. Give your baby a chance to move that little body. What you do during awake time has a big impact on nights and naps.
3. Use daylight to your advantage. Natural light helps reset that internal clock and promotes good night sleep. If possible, go outside, even for a few minutes. If this simply isn’t possible, open up the blinds and turn on the lights. (Light is especially important if you’re adjusting back to your home time zone.)
4. Spending quality time with your child makes it easier for them to fall asleep. We’ve all been there. The battle of bedtime can often be filled with requests for drinks, food, toys and more. All too often, children can become unsettled at bedtime because they’re longing for connection – and with everything going on in the holidays combined with parents working and other events, going to bed can seem impossible for them. While the sensible option may seem to put them to bed immediately after a long day, spend a little time with them before taking them off to bed. Research shows that spending quality time with children every single day is incredibly important for their development and to build a secure relationship. This includes asking them about their day, playing with them without the distraction of a phone, snuggling together or reading to them.
5. Expect some setbacks. Try to manage your own expectations. As your kids adjust to life at home again, they may wake during the night or very early in the morning. If you are suffering from jet lag, assume your kids are suffering even more. While these disruptions may be frustrating, it is normal, and it takes kids a few days to a couple of weeks get back on track.