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Still stuck in post-Christmas bedtime chaos? These expert-approved tricks can help

Still stuck in post-Christmas bedtime chaos? These expert-approved tricks can help

Late nights linger after Christmas. A parenting expert shares simple bedtime routine fixes that actually work for kids of all ages.

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Ruairidh Pritchard

Published: January 5, 2026 at 11:29 AM

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The festive season has a habit of throwing children’s sleep routines completely off track. Later nights, extra treats and more screen time than usual can make January feel like an uphill battle when it comes to bedtime.

And it matters more than we might think. According to the American Academy of Sleep Medicine, children under 16 should be getting more than eight hours of sleep a night. Yet research suggests that over a third of children do not manage this during the school year.

With many families still struggling to reset after Christmas, Connor Boyack, author of the Tuttle Twins, has shared practical, expert-backed tips to help parents re-establish a bedtime routine that actually sticks.

Here is what he recommends, and what UK parents may want to avoid.

Five expert tricks to help reset your child’s bedtime routine

1. Try the “magic hour” rule

Melatonin is the hormone that helps regulate our sleep-wake cycle, and it is naturally released when it gets dark. To encourage this process, Boyack suggests starting a calming bedtime routine 30 to 60 minutes before lights out.

This wind-down window is often referred to as the “magic hour”. Keeping it at roughly the same time each evening helps regulate a child’s internal clock, although occasional flexibility can prevent the routine from feeling too rigid.

2. Switch off screens well before bed

Screens are one of the biggest sleep disruptors for children. Research from America found that last year 96% of children looked at a screen before going to bed, and the blue light emitted can suppress melatonin production.

Parents can help by banning screens one to two hours before bedtime, making bedrooms screen-free zones, or using lockdown timers on devices. It may feel tough at first, but many families find sleep improves quickly once screens are removed from evenings.

3. Bring back bedtime stories

If screens are off the table, reading is a brilliant replacement. One study found that bedtime reading improved sleep quality for 42% of children.

For younger children, it also supports early literacy, imagination and communication, while creating a calm and predictable end to the day. Even older children can benefit from quiet shared reading time as part of their routine.

4. Experiment with gentle wind-down activities

Every child is different, so it can take some trial and error to find what works best. Warm baths, calming music or quiet play can all help signal that bedtime is approaching.

Breathing exercises are another option. Techniques such as dragon fire breaths, starfish breathing or bubble blowing can help children relax. Belly breathing is a simple example, lying down, placing a hand on the stomach, breathing in through the nose and out through the mouth. Some parents add a soft toy on the tummy to make it more fun.

5. Use bedtime objects or familiar smells

Children often associate sleep with comforting items like a favourite blanket or teddy. Introducing objects that only appear at bedtime can strengthen this association.

Smell can also play a role. Lavender, for example, has been shown to support sleep. A 2007 study found that lavender bath oil enhanced sleep in infants, making it a popular choice for evening routines.

Common bedtime mistakes to avoid

Trying too many new techniques at once

Consistency is key. While it can be tempting to change tactics if progress feels slow, predictable routines are often more soothing than constant adjustments.

Letting children regularly sleep in your bed

Co-sleeping can feel comforting in the short term, but in recent years, co-sleeping has become recognised as a risk factor for cot death or SIDS (Sudden Infant Death Syndrome).

The American Association of Pediatrics recommends that parents don’t co-sleep at all. The UK’s Foundation for the Study of Infant Deaths (FSID) advises that the safest place for your baby to sleep during the night and the day is in a crib or cot in a room with you for the first six months.

Talking about stressful topics before bed

Bedtime chats are lovely, but it is best to avoid conversations about school pressure or expectations. Instead, focus on calming topics such as highlights of the day or what your child feels grateful for.

Age-specific sleep tips parents should know

The Sleep Foundation highlights that bedtime strategies should evolve as children grow.

Babies: Avoid immediately picking babies up when they cry at night. Try soothing them while they are still lying down to prevent associations between sleep and being held.
Toddlers: Give them control over one small part of the routine, such as choosing pyjamas, to reduce bedtime battles.
Older children: Create a sleep-friendly zone by keeping homework, consoles and distractions out of the bedroom.
Teenagers: Lead by example. Teens are more likely to value sleep routines if they see parents prioritising them too.

Rebuilding a bedtime routine after Christmas takes patience, but small, consistent changes can make a big difference. With calmer evenings and better sleep, the whole family is likely to feel the benefits.

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Authors

Ruairidh PritchardDigital Growth Lead

Ruairidh is the Digital Lead on MadeForMums. He works with a team of fantastically talented content creators and subject-matter experts on MadeForMums.