Sleep expert warns half-term ‘tire them out’ tactic could be wrecking kids’ sleep

Why busy days and later nights could backfire this half term, according to a child sleep consultant

Mother Putting the Little One to Bed

Published: February 17, 2026 at 11:13 AM

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As half term approaches, many of us are planning packed days out, family trips and slightly later bedtimes, all in the hope that exhausted kids will drift off without a fuss. But one child sleep expert says the classic ‘tire them out’ tactic could actually be the reason bedtime unravels during the holidays.

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Ilona Andrews, a certified child sleep consultant, mum of two and founder of baby and child sleepwear brand Sleeping Stars, says school breaks are one of the biggest triggers for sleep disruption in children, and that overtiredness is often to blame.

The Lullaby Trust advises keeping children’s and babies’ sleep routines and safe sleep practices consistent for every sleep, day and night. Yet half term can easily throw that predictability off course.

Why ‘tiring them out’ can backfire

Ilona explains that while it might seem logical to keep children busy so they sleep better, the opposite is often true.

“Parents assume that if children are busy enough during the day, they’ll sleep better at night. But overtired children don’t sleep better, they sleep worse,” she says.

“By bedtime, their bodies are flooded with stress hormones like cortisol and adrenaline. They’re exhausted but wired, which is why evenings during half term can quickly descend into bedtime battles and tears.”

For parents already juggling work, childcare and the cost of days out, those evening meltdowns can feel like the final straw.

The good news, Ilona says, is that you do not have to cancel your plans. Instead, it is about protecting the foundations of your child’s sleep. And “there’s a handful of simple tricks that parents can implement that mean they can stop the chaos at the source and keep half term routines from spiralling out of control.”

3 simple sleep tips to protect your routine this half term

1. Lock the routine, even if bedtime shifts

Later nights can feel inevitable during the holidays. The key, according to Ilona, is consistency in the sequence, not necessarily the clock.

“It’s not just the bedtime that matters, it’s the pattern. Even if bedtime creeps 20 to 30 minutes later during half term, parents should keep the exact same order of events every evening, such as bath, pyjamas, story and lights out," she says.

“When the routine disappears, children don’t get the signal that sleep is coming. That’s when resistance increases and settling gets harder night after night.”

In short, keep the familiar cues in place so your child knows sleep is on its way, even if the timing is slightly relaxed.

2. Always put screens to bed before your child

When budgets are tight or the weather turns, a family film night can feel like an easy win. But Ilona warns that screens late in the evening are one of the quickest ways to derail sleep.

“One of the fastest ways to disrupt sleep is letting screens creep into the evening. It’s tempting to lean on letting them watch a film until bedtime when it’s half term and you’re running out of ideas or budget for other activities, but to stop any blue light interference with your little one’s melatonin production, TVs, tablets and phones should be switched off around an hour before bed," she says.

“Even if a child looks calm while watching a screen, their brain is still switched on. Once screen time is are capped to prevent it creeping into the last hour before bedtime, parents are often shocked at how much easier bedtime becomes.”

If you can, swap screens for quieter wind-down activities like reading, colouring or a simple board game in the final hour before bed.

3. Make the bedroom boring on purpose

Half term can quickly turn bedrooms into extensions of the playroom, especially if siblings are sharing spaces or friends are visiting.

But Ilona says sleep spaces should feel calm and predictable.

“If a bedroom feels exciting, children won’t want to sleep in it. It can be easy for toys, games and clutter to take over bedrooms during holidays and turn what is normally a sleep space into a play zone," she says.

“Tidying toys away before bed, lowering lighting and keeping the room dark, cool and calm sends a clear message that this space is for rest. Blackout curtains can also make a huge difference, keeping the room dark and calm so it naturally encourages sleep”.

A quick reset before bedtime, even if the rest of the house feels chaotic, can make a noticeable difference.

Will a week of later nights do lasting damage?

If you are already worrying about sleep slipping during half term, Ilona offers some reassurance.

“A few later nights during half term won’t do lasting damage, but letting sleep slip night after night can quickly add up," she says.

“When children aren’t getting good-quality, consistent sleep, it affects everything from their behaviour and mood to how they cope during the school day. Sleep isn’t a luxury, it’s a vital part of keeping children healthy and safe.”

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For families, the message is not about rigid schedules or skipping the fun. It is about small, consistent habits that protect your child’s sleep, even during a busy break.

Authors

MadeForMums team

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