As families pack the decorations away for another year after a fun-filled Christmas holiday this week, millions of youngsters across the country are returning to the classroom.

Navigating the return to school can be a challenging period for both parents and children, with disruptions in routine, excitement, and the looming transition adding an extra layer of complexity.

Recent research from Wacky Warehouse shed light on the struggles parents encounter during the Christmas period, with 54% of parents admitting their child’s regular routine is more affected in December than at any other time of year.

The study further highlighted the culprits behind disrupted sleep patterns, with seasonal excitement (71%), evening activities (59%), lack of a regular routine (55%), and increased sugar intake (34%) cited as the major contributors.

To help ease the stresses in 2024, renowned sleep expert, Andrea Grace, has teamed up with Wacky Warehouse to share her top back to school sleep tips and help parents navigate the tricky transition back to a stable routine after the Christmas festivities.

Here are her top nine tips to ensure sound sleep for your little ones in the new year:

QUALITY TIME
Have a few minutes of calm and precious ‘golden time’ time, spent cuddling, reading or chatting together before starting a bedtime routine.

ROUTINE, ROUTINE, ROUTINE
A reassuringly familiar and consistent bedtime routine is especially important in the new year, when new sights and sounds can be overwhelming for little ones.

COSY UP
Include a warm bath or shower in the preparation for bedtime as this helps with the production of melatonin – a sleep hormone.

SCREEN TIME
Make a point of turning all screens off at least half an hour before bed, as screen exposure is not good for sleep.

SUGAR INTAKE
Avoid sweets and fizzy drinks as the sugar in their system can not only cause problems for children getting off to sleep but can also keep them in lighter sleep during the night.

KEEP ACTIVE
Give them the opportunity to get some exercise, as this will help them fall asleep more quickly and easily. According to latest research, just 5% of parents say their child sleeps worse the night after a day out at a soft play centre such as Wacky Warehouse.

EMBRACE THE DARKNESS
Keep your child’s bedroom as dark as possible, but if they need a night light, choose a dim one with a red glow which will not affect their melatonin production.

NIGHT-TIME DRINK
Give them a milky drink at bedtime to help them settle. Milk contains tryptophan, an amino acid which helps sleep. Other tryptophan-rich foods are cheese, tuna, turkey and bananas!

FAMILIARITY
If you are going to be away from home, take a familiar sleep-related object from your home, such as a special blanket or toy, so that they feel a sense of security and familiarity.