The holidays are full of late nights, extra sweets, special events, and well-earned flexibility—but when January rolls around, many families find themselves dealing with groggy mornings, bedtime battles, and overtired kids (and parents).
The good news? A smooth transition back to structured sleep is possible—with a little planning, patience, and consistency.
At Northwest Family Clinics, we see this pattern every winter. Here’s how to gently guide your family back into a healthy sleep routine after the holidays.
Why Sleep Schedules Fall Apart Over Break
Between holiday travel, visiting relatives, disrupted routines, and the excitement of gifts and treats, it’s common for regular sleep schedules to slide. Kids stay up later, sleep in longer, and spend more time on screens. Even a few days of this shift can throw off your child’s (and your own) internal clock.
That’s because our sleep-wake cycles, called circadian rhythms, rely on consistency. Once bedtime and wake times shift, it can take several days (or more) to re-establish healthy rhythms.
Steps to Put Your Family’s Sleep Schedule Back Together Again
Step 1: Ease Bedtimes Back, Don’t Overcorrect Overnight
Jumping from a 10:00 PM bedtime back to 8:00 PM in one night rarely works. Instead, adjust bedtime by 15 to 30 minutes earlier every two to three nights until your family is back on track.
This gradual reset gives the body time to adjust while still promoting earlier melatonin production and sleep readiness.
Tip: Don’t forget to adjust wake-up times, too—letting kids sleep in too late in the morning can make bedtime even harder.
Step 2: Rebuild Your Family's Bedtime Routine
Routines are powerful sleep cues. After a week or two of holiday chaos, simple evening habits help signal the brain that it’s time to wind down. Try to re-establish or create a calming bedtime sequence, such as:
- Turning off screens 60–90 minutes before bed (more below on this one)
- Taking a warm bath or shower
- Reading together
- Playing soft music or doing a puzzle
- Dimming the lights to reduce stimulation
Choose a routine that works for your family and stick to it consistently, even on weekends.
Step 3: Limit Screen Time Before Bed
Screens stimulate the brain and emit blue light, which delays melatonin release and makes it harder to fall asleep.
After the holidays, it’s tempting to let screens linger, especially if kids got new devices or games. But setting limits on screens—especially in the hour before bed—can dramatically improve sleep quality.
Try creating a screen-free zone during your evening routine. Devices can “go to bed” in a separate room, giving kids (and adults) a chance to unwind without stimulation.
Step 4: Watch for Post-Holiday Emotions
The post-holiday transition isn’t just physical—it can be emotional, too. Kids may feel let down after the excitement of the season, and that can show up as bedtime resistance, clinginess, or sleep disruptions.
Give your child extra reassurance and space to talk about how they’re feeling. Keep bedtime calm and connected. Some children find comfort in:
- A predictable bedtime story
- A cozy stuffed animal or blanket
- Extra snuggles or quiet conversation before lights out
Even a short, thoughtful moment of connection can make bedtime smoother.
Step 5: Be Patient With Yourself and Your Kids
Getting back into a rhythm takes time. Expect some resistance or crankiness in the first few days. Stay consistent and keep routines simple and predictable.
For adults, consider resetting your own bedtime, too. Start winding down screens, caffeine, and work at least an hour before bed. Even 15 extra minutes of sleep can make a big difference in your mood, focus, and energy.
Understanding Screentime and Why It’s a Problem H2
It's no secret that screens are part of modern family life. From tablets and smartphones to gaming systems and TVs, kids today are exposed to more digital content than ever before. But how much is too much—and how does it impact sleep?
According to the American Academy of Pediatrics (AAP), children between the ages of 8 and 18 spend an average of 7 hours per day on screens for entertainment purposes. For younger kids, screen time is also increasing. Data from Common Sense Media reports that kids ages 0–8 average about 2.5 hours per day, with many toddlers watching shows or using apps before bedtime.
The concern? Screen exposure, especially in the evening, can interfere with the body’s natural ability to wind down and fall asleep. Here’s how:
- Melatonin suppression: Screens emit blue light, which can suppress melatonin—the hormone that helps regulate sleep-wake cycles.
- Mental stimulation: Watching fast-paced shows, playing video games, or using social media can keep the brain active right when it should be calming down.
- Delayed bedtimes: When screen time drifts past dinner, it often pushes bedtime later, cutting into needed rest.
The Sleep Foundation notes that children and teens who use screens within one hour of bedtime are significantly more likely to experience delayed sleep onset, shorter sleep duration, and more night wakings. In one study, kids who watched more than 2 hours of screen media daily were twice as likely to have poor sleep quality.
Reducing screen time, especially in the hour before bed, can make a noticeable difference in how easily children fall and stay asleep. Instead of screens, consider calming bedtime alternatives like reading together, dimming the lights, and using sound machines or music to cue relaxation.
Screen Time Recommendations by Age
Infants (0–18 months)
Recommended: Avoid screen time entirely, except for video chatting with family.
Why: At this age, babies learn best through physical interaction with people and their environment. Screens can interfere with brain development and bonding.
Toddlers (18–24 months)
Recommended: Minimal use—if introduced, choose high-quality programming and watch together.
Why: Watching with a caregiver helps young children connect what they see on the screen to real life. Solo screen use is not recommended at this stage.
Preschoolers (2–5 years)
Recommended: No more than 1 hour per day, co-viewed and age-appropriate.
Why: Limited screen time helps support language development, attention span, and healthy sleep patterns. Too much screen use at this age is linked to behavior issues and disrupted sleep.
Children (6–12 years)
Recommended: Consistent limits—ideally under 2 hours per day for non-educational use.
Why: As children grow, screens become a bigger part of social and academic life. Balancing screen time with physical activity, in-person play, and sleep is critical.
Teens (13–18 years)
Recommended: Personalized limits—aim for under 2–3 hours of recreational screen time per day, not including schoolwork.
Why: Teens rely on screens for school and socializing, but excessive use is linked to poor sleep, anxiety, and reduced physical activity. Encourage unplugged time daily, especially before bed.
When to Talk to Your Provider
If your child is consistently struggling to fall asleep, waking frequently during the night, or showing signs of excessive fatigue during the day, it may be time to check in with your provider. Sleep issues can sometimes stem from anxiety, screen overuse, or health concerns like allergies or sleep apnea.
At Northwest Family Clinics, we’re here to support your whole family’s wellness—including sleep. We’re happy to help you troubleshoot bedtime challenges or refer you to pediatric sleep resources if needed.
Start the Year With Rest—and Reset
Sleep is the foundation for focus, learning, growth, and emotional regulation. After a joyful (and exhausting) holiday season, getting your family back on a healthy sleep track sets everyone up for a smoother start to the new year.
Need help creating a routine that works for your family’s schedule? Reach out—we’re always here to support your parenting journey, one good night’s sleep at a time.