School's out, but should bedtime still be in? Expert advice on keeping sleep routines on track over the holidays
Don’t let summer late nights wreck your child’s sleep. Here’s how to keep bedtimes calm, consistent and melatonin-friendly.
With summer holidays in full swing and routines out the window, the temptation to let bedtime rules slide is real. But according to sleep expert Martin Seeley, it’s worth thinking twice before allowing a “just one more” kind of schedule.
Martin, CEO and Senior Sleep Expert at MattressNextDay, says a relaxed routine over summer is natural, but warns that completely ditching the structure can make it tough to reset once school starts again.
“Even minor differences in wake time can disrupt our body’s natural rhythms,” he explains, and that goes double for little ones.
Here’s what every parent needs to know about sleep schedules over the summer holidays, and how to keep things steady without losing the joy of longer days.
Why sleep routines still matter during the holidays
It’s easy to assume that letting kids sleep in or stay up later during the holidays won’t do any harm, but Martin says the knock-on effect can be significant.
“While it might seem harmless, this habit can throw off the circadian clock and lead to long-term issues,” he warns. “Irregular sleep schedules, where bedtimes and wake times vary drastically between weekdays and weekends, can negatively impact mood, physical and mental health, social interactions, and even school performance.”
And once late nights and lie-ins start to pile up? “The risk is that they’ll gradually begin to sleep later each day,” he explains. “This cycle continues, making it harder to get back on track and maintain healthy sleep patterns.”
6 expert-approved ways to keep bedtime on track this summer
1. Soak up the sun
Morning sunlight plays a big role in regulating the body’s sleep-wake cycle. “Sunshine is really important for getting to sleep, as it produces melatonin,” says Martin. His advice? Get outside early.
“Try a family walk, or kick a ball around in the park, anything outdoors will help regulate their body’s sleep patterns, meaning they’ll be ready for rest come evening.”
2. Set up a wind-down window
Screens and overstimulation close to bedtime can make it harder for kids to switch off, so Martin recommends starting with a calming, screen-free activity.
“Drawing, crafting or puzzles can help calm them down and make it easier to drift off,” he explains. “A great bedtime story can also promote relaxation, and signal to your child that it’s time to wind down.”
Dim the lights while you’re at it. “Switching to lamps with low-watt bulbs promotes melatonin production,” Martin adds.
3. Offer a snooze-friendly snack
“A small snack before bed can help your child sleep through the night, but it’s important to pick the right one,” says Martin.
Look for snacks that contain tryptophan, a sleep-promoting amino acid. “Good options include oat biscuits, bananas, carrots or peanut butter on toast. Avoid sugary or fatty snacks, which can have the opposite effect.”
4. Make your routine feel easy and familiar
A consistent set of pre-bed rituals helps kids wind down both physically and emotionally. “Start with brushing teeth, washing their face, using the toilet, these promote hygiene, but also signal that bedtime is near,” Martin says.
Then it’s into PJs, a quick chat about their day, and finally a bedtime story. “This predictable sequence creates positive associations with bedtime and supports better sleep quality.”
5. Don’t skip the goodnight kiss
That last loving moment before lights out isn’t just sweet, it’s science-backed. “Touch and affection before bed trigger the release of oxytocin, a hormone associated with bonding and relaxation,” Martin explains. “A kiss at bedtime signals to the brain that it’s time to unwind.”
6. Stick to the ‘once you’re in bed, you stay in bed’ rule
Holiday or not, kids love to stall bedtime with one last request, another story, a trip to the loo, a drink of water. But Martin warns that giving in too often can disrupt the routine.
“Make it clear that once they’re in bed, they must stay in bed,” he says. “If they do get out, don’t react. Just walk them back quietly without saying anything. That consistency supports the rule.”
Be flexible, but keep the rhythm
You don’t need to run your house like a boot camp during the school holidays. But maintaining a basic bedtime structure, even on weekends or when away, can make all the difference come September.
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Ruairidh is the Digital Lead on MadeForMums. He works with a team of fantastically talented content creators and subject-matter experts on MadeForMums.