The Times Australia
The Times World News

.
Times Media

.

Should I loosen up on the kids' bedtime these holidays – or stick to the schedule? Tips from a child sleep expert

  • Written by Sarah Blunden, Professor and Head of Paediatric Sleep Research, CQUniversity Australia
Should I loosen up on the kids' bedtime these holidays – or stick to the schedule? Tips from a child sleep expert

Summer holidays often mean sunshine, beach trips, mountain hikes, relaxation, catching up with family and friends, and the chance to sleep in.

For many parents, the temptation is to loosen up on the kids’ bedtime routine, let them stay up late, and allow them to catch up on sleep with a lie-in the next morning.

I have spent the past 15 years researching, diagnosing and treating children’s sleep problems and difficulties, and particularly studying how sleep (or lack of it!) can affect health, wellbeing and school performance in young people.

The evidence suggests a few one-off late nights and sleep-ins won’t hurt, but it’s best not to fall completely off the bedtime routine wagon during the holidays. It can be very hard to get back on track once school starts.

If we want to enjoy a relaxing, sleep-fulfilled holiday and a healthy circadian system, the best compromise is to maintain a regular wake time.

It’s fine to be more flexible about bedtime in the holidays than during school time. But parents must factor in the negative effects of allowing circadian rhythms to spiral out of control.

A girl looks grumpy on the couch.
Parents must factor in the negative effects of allowing circadian rhythms to spiral out of control. Photo by Polina Zimmerman/Pexels, CC BY[1][2]

Read more: Many parents use melatonin gummies to help children sleep. So how do they work and what are the risks?[3]

Why spiralling circadian rhythms is a problem

Even relatively minor differences in wake time can upset your rhythms. For example, research[4] shows problems arising for young people who “catch up” on sleep missed during the week by sleeping in an extra two or more hours on the weekend.

Sleep science research[5] supports the need for bed and wake times to be consistent across the week and weekend.

That’s not just because it ensures young people get enough sleep; even more importantly, it helps because our innate circadian clock needs regularity.

Our circadian clock is what dictates what time[6] we should be awake and when we should be asleep. Sleepiness and circadian rhythms need to be regular so they can work together. When they do, it is best for our quality of sleep but also for our general health[7].

Irregular rhythms – which happen when bed times and wake times are significantly different between school weeks and weekends – can negatively affect[8] mood, psychological and physical health, social engagement and school performance.

The risk with letting kids go to bed late a few nights in a row is that they’ll sleep progressively later each day. Delaying the wake time again and again has knock-on effects; they won’t feel sleepy until even later again that night. An even later bedtime can lead to an even more delayed wake time the next day. And so it goes on.

As you can see, “catching up” on sleep with a lie-in can end up worsening the pattern.

If this happens over the entire school holidays, not only could the bedtime get later and later but the circadian rhythm will become accustomed to being later and later.

A girl sleeps in a bed. The risk with letting the kids go to bed late a few nights in a row is that they’ll sleep in progressively later each day. Shutterstock

Resetting the body clock

If over the school holidays your child’s circadian rhythm has got later and later, resetting the circadian clock to a school-friendly, manageable time is certainly possible. But it requires some considerable readjustments and sometimes professional help.

If wake times do get out of kilter, try making them progressively earlier[9] and earlier gradually over a few weeks before school starts until the required wake time is achieved. This requires commitment from the entire family, and motivation from the young person themselves.

A better solution might be to make sure circadian rhythms don’t get out of control in the first place.

References

  1. ^ Photo by Polina Zimmerman/Pexels (www.pexels.com)
  2. ^ CC BY (creativecommons.org)
  3. ^ Many parents use melatonin gummies to help children sleep. So how do they work and what are the risks? (theconversation.com)
  4. ^ research (www.tandfonline.com)
  5. ^ research (biol111blue16f.academic.wlu.edu)
  6. ^ time (onlinelibrary.wiley.com)
  7. ^ health (www.sciencedirect.com)
  8. ^ negatively affect (link.springer.com)
  9. ^ progressively earlier (www.childpsych.theclinics.com)

Read more https://theconversation.com/should-i-loosen-up-on-the-kids-bedtime-these-holidays-or-stick-to-the-schedule-tips-from-a-child-sleep-expert-192727

The Times Features

The Gift That Keeps Growing: Why Tinybeans+ Gift Cards are a game-changer for new parents

As new parents navigate the joys and challenges of raising a child in the digital age, one question looms large: how do you preserve and share your baby's milestones without co...

Group Adventures Made Easy: How to Coordinate Shuttle Services from DCA to IAD

Traveling as a large group can be both exciting and challenging, especially when navigating busy airports like DCA (Ronald Reagan Washington National Airport) and IAD (Washington...

From Anxiety to Assurance: Proven Strategies to Support Your Child's Emotional Health

Navigating the intricate landscape of childhood emotions can be a daunting task for any parent, especially when faced with common fears and anxieties. However, transforming anxie...

The Rise of Meal Replacement Shakes in Australia: Why The Lady Shake Is Leading the Pack

Source Meal replacement shakes are having a moment in Australia, and it’s not hard to see why. They’re quick, convenient, and packed with nutrition, making them the perfect solu...

HCF’s Healthy Hearts Roadshow Wraps Up 2024 with a Final Regional Sprint

Next week marks the final leg of the HCF Healthy Hearts Roadshow for 2024, bringing free heart health checks to some of NSW’s most vibrant regional communities. As Australia’s ...

The Budget-Friendly Traveler: How Off-Airport Car Hire Can Save You Money

When planning a trip, transportation is one of the most crucial considerations. For many, the go-to option is renting a car at the airport for convenience. But what if we told ...

Times Magazine

8 Benefits of Using a Breast Pump For Busy Moms

Being a busy mom comes with its fair share of challenges and responsibilities. Managing household chores, work commitments, and taking care of children can leave very little time for oneself. One essential aspect that can often be challenging for b...

Segway-Ninebot Launches e-Motorbike Series

Segway-Ninebot, one of the world's leading manufacturers of micro-mobility solutions, is announcing its new e-Motorbike range with three models coming to Australia. Segway-Ninebot is leading the electric evolution in transportation and innovation...

Tips for Moving to Sydney’s Inner City Suburbs

Moving to Sydney’s inner city suburbs can be exciting. These areas offer a mix of culture, food and lively lifestyle. But moving can be tough if you’re not ready. Here are some tips to help you move smoothly and easily with trusted moving service...

Custom Stickers: The Small but Mighty Marketing Tool

In today's fast-paced and highly competitive business landscape, finding innovative and cost-effective ways to promote your brand is crucial.   Custom stickers are a modest but effective marketing technique that frequently goes unnoticed as digita...

Best Practices for Creating a High-Performance SaaS Product

Achieving high performance in designing a Software as a Service (SaaS) product must be done strategically by putting user experience, scalability, consistency, and data-driven decision-making at the forefront. In today's competitive world, where us...

How to improve sleep and comfort with a high-quality double bed quilt cover

Every loving couple looks forward to spending quality time together. It is often likely after being apart in different workplaces before spending the evening either relaxing at home or maybe occasionally heading out for dinner or entertainment. Cat...