Good sleep routines - even on holiday

Holidays and extra family time can be absolutely wonderful! But they can also disrupt children's familiar sleep routines. Even if children normally sleep well, changes in schedules, new experiences, and more activity can make it harder to fall asleep or sleep through the night.

We've gathered perspectives and good advice for navigating sleep changes effectively.

Why do sleep routines matter?

Young children need regular and sufficient sleep to:

• Support growth and development

• Strengthen the immune system

• Promote concentration and mood

• Prevent overtiredness and irritability

The Danish Health Authority recommends that children aged 1–3 years typically sleep 11–14 hours per day, including naps. For children aged 0–12 months, 12–16 hours of sleep per day is recommended. Fixed bedtime and wake-up times help the child's internal circadian rhythm stay stable, making it easier to fall asleep, even during holidays and days off.

Children's sleep continuously develops with age, and it's important to establish stable routines, especially after about 3 months of age, when the circadian rhythm begins to stabilize. Repetition and predictability help children settle down, and consistent bedtime rituals can make a big difference.

What happens when the routine changes?

When daily life changes, children's sleep can be affected because:

• Bedtime and wake-up times become more flexible
• The day can be filled with new impressions and activities
• Longer wake times can lead to overtiredness

These changes in a child's life, such as new experiences or altered daily routines, can cause sleep disturbances because the child has to adapt to new surroundings and expends extra energy doing so.

How can you prevent holidays from affecting a child's sleep?

1. Maintain consistent routines as much as possible, even if times change

Regular bedtime and wake-up times help the child maintain their sleep rhythm. Therefore, try to:

• Preserve bedtime rituals (e.g., bathing, brushing teeth, bedtime story)
• Keep bedtime and wake-up time within a reasonable range
• Minimize large fluctuations in the circadian rhythm on days off

2. Create a calm environment before bedtime

A good sleeping environment and calm rituals make it easier for children to settle down:

• Reduce screen time 1–2 hours before bedtime
• Ensure a dark and quiet bedroom
• Engage in quiet and repetitive activities before bedtime
• Avoid large meals or activities right before bedtime

3. Stick to familiar rituals

Even when you're away from home or participating in social activities, small, familiar rituals can make a big difference:

• Read a book together before bedtime
• Use the same blanket or stuffed animal
• Maintain quiet, cozy moments that signal "it's bedtime now"

4. Be flexible without losing structure

Holidays require a balance between flexibility and structure. It's normal to adjust times slightly, but by preserving the most important elements (routines and manageable rituals), you help your child's sleep rhythm stay stable.

How to return to the everyday routine

After a holiday, it can be a good idea to:

• Gradually reintroduce usual bedtimes
• Maintain familiar everyday routines
• Be aware of signs of overtiredness and adjust according to the child's needs

Holidays and days off can be a challenge for sleep routines, but with regular schedules, familiar rituals, and a focus on calm environments, you can help your child maintain a stable sleep rhythm, even when daily life temporarily changes.

Sources:

Danish Health Authority – Recommendations for sleep duration and the importance of fixed times. sst.dk

Danish Veterinary and Food Administration – Advice on sleep habits, including fixed sleep and wake-up times. foedevarestyrelsen.dk

Danish Health Authority – Preventive recommendations on sleep and routines. sundhedsstyrelsen.dk

Patienthåndbogen/Sundhed.dk – The importance of stable sleep routines in young children. sundhed.dk

Mødrehjælpen – How changes in a child's life affect sleep rhythm. engodstart.dk