Resetting Your Toddler's Sleep Schedule After the Holidays

The holidays are over. The decorations are coming down. But there's one thing that's still lingering: The Holiday Sleep Hangover.

Maybe you let them stay up late for New Year's Eve. Maybe naps were skipped during family parties. Now, it's January in San Jose, school is starting, and your toddler is wide awake at 10 PM and cranky at 7 AM.

Don't panic. You don't need to fix it in one night. At Sunny Child Care, we recommend a gentle 3-Day Reset to shift their internal clock back to "school mode."

Day 1: The Morning Wake-Up Call (The Hardest Part)

You can't force a child to fall asleep, but you can control when they wake up.

• The Strategy: Wake them up 15-30 minutes earlier than their "holiday wake-up time," even if they are tired.
• Why: This builds "sleep pressure" for the evening.
• Tip: Open the curtains immediately. Sunlight is the strongest signal to the brain that the day has started.

Day 2: Cap the Nap

If they are tired from waking up early, they might want a mega-nap. Don't let them sleep too long!

• The Strategy: Cap the afternoon nap at 1.5 or 2 hours (depending on age). Do not let them sleep past 3:00 PM.
• Why: A late nap steals sleep from bedtime.
• Activity: Go for a walk in a local park like Alum Rock Park or just around the neighborhood in the late afternoon. The fresh air helps reset the circadian rhythm.

Day 3: The Bedtime Routine Re-Boot

By Day 3, their body should be tired earlier. Now, re-introduce your strict bedtime ritual.

• The Strategy: Start the routine 30 minutes earlier than usual.
• The Routine: Bath -> Pajamas -> Story -> Bed.
• No Screens: Turn off iPads and TVs at least an hour before bed. Blue light suppresses melatonin.

Be Patient with "Jet Lag"

Treat this post-holiday phase like jet lag. They might be grumpy. They might cry. Validate their feelings: "I know you're tired. It's hard to wake up." But hold the boundary.

Consistency is love. By getting them back on track, you are giving them the rest they need to grow, learn, and play happily at daycare.

Need more parenting tips? Visit our Resources page