{"id":66668,"date":"2023-01-05T23:02:52","date_gmt":"2023-01-06T04:02:52","guid":{"rendered":"https:\/\/world.edu\/?p=66668"},"modified":"2023-01-05T23:02:52","modified_gmt":"2023-01-06T04:02:52","slug":"should-i-loosen-up-on-the-kids-bedtime-these-holidays-or-stick-to-the-schedule-tips-from-a-child-sleep-expert","status":"publish","type":"post","link":"https:\/\/world.edu\/should-i-loosen-up-on-the-kids-bedtime-these-holidays-or-stick-to-the-schedule-tips-from-a-child-sleep-expert\/","title":{"rendered":"Should I loosen up on the kids\u2019 bedtime these holidays \u2013 or stick to the schedule? Tips from a child sleep expert"},"content":{"rendered":"

\"\"<\/p>\n

Summer holidays often mean sunshine, beach trips, mountain hikes, relaxation, catching up with family and friends, and the chance to sleep in.<\/p>\n

For many parents, the temptation is to loosen up on the kids\u2019 bedtime routine, let them stay up late, and allow them to catch up on sleep with a lie-in the next morning.<\/p>\n

I have spent the past 15 years researching, diagnosing and treating children\u2019s sleep problems and difficulties, and particularly studying how sleep (or lack of it!) can affect health, wellbeing and school performance in young people.<\/p>\n

The evidence suggests a few one-off late nights and sleep-ins won\u2019t hurt, but it\u2019s 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.<\/p>\n

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.<\/p>\n

It\u2019s 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.<\/p>\n

Why spiralling circadian rhythms is a problem<\/strong><\/h4>\n

Even relatively minor differences in wake time can upset your rhythms. For example,\u00a0research<\/a>\u00a0shows problems arising for young people who \u201ccatch up\u201d on sleep missed during the week by sleeping in an extra two or more hours on the weekend.<\/p>\n

Sleep science\u00a0research<\/a>\u00a0supports the need for bed and wake times to be consistent across the week and weekend.<\/p>\n

That\u2019s not just because it ensures young people get enough sleep; even more importantly, it helps because our innate circadian clock needs regularity.<\/p>\n

Our circadian clock is what dictates what\u00a0time<\/a>\u00a0we 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\u00a0health<\/a>.<\/p>\n

Irregular rhythms \u2013 which happen when bed times and wake times are significantly different between school weeks and weekends \u2013 can\u00a0negatively affect<\/a>\u00a0mood, psychological and physical health, social engagement and school performance.<\/p>\n

The risk with letting kids go to bed late a few nights in a row is that they\u2019ll sleep progressively later each day. Delaying the wake time again and again has knock-on effects; they won\u2019t 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.<\/p>\n

As you can see, \u201ccatching up\u201d on sleep with a lie-in can end up worsening the pattern.<\/p>\n

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.<\/p>\n

Resetting the body clock<\/strong><\/h4>\n

If over the school holidays your child\u2019s 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.<\/p>\n

If wake times do get out of kilter, try making them\u00a0progressively earlier<\/a>\u00a0and 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.<\/p>\n

A better solution might be to make sure circadian rhythms don\u2019t get out of control in the first place.<\/p>\n

Author Bio:<\/strong> Sarah Blunden is Professor and Head of Paediatric Sleep Research at CQUniversity Australia<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

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\u2019 bedtime routine, let them stay up late, and allow them to catch up on sleep with a lie-in the next morning. […]\n… learn more→<\/a><\/p>","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[109017],"tags":[434234],"coauthors":[11733],"class_list":["post-66668","post","type-post","status-publish","format-standard","hentry","category-health-care","tag-spiralling-circadian-rhythms"],"acf":[],"yoast_head":"\nShould I loosen up on the kids\u2019 bedtime these holidays \u2013 or stick to the schedule? 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