For many families, the holidays mean sleep routines go out the window. Bedtimes drift later, screens stay on into the late evening, sleep-ins become the norm.

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But as term time rolls around, parents start to dread what's coming - getting overtired, half-asleep kids up, dressed and out the door on time.

With a little planning and patience, you can bring sleep back into your routine without turning bedtime into a nightmare.

During the school term, children's sleep-wake cycles are usually regulated by fixed daily schedules and predictable bedtimes. These play an important role in stabilising circadian rhythms (the internal body clock). On school days, children are typically exposed to morning daylight and structured indoor lighting, both of which help set the body clock.

During holidays, children are more likely to have increased evening exposure to screens and artificial lighting, which can delay melatonin release - the hormone that promotes sleep.

This in turn can weaken daily signals which help regulate sleep timing, making it harder to maintain a stable sleep-wake pattern.

Here's some easy ways to get children back into a........

© Canberra Times