Long summer days often bring late bedtimes, busy schedules and endless outdoor play. While these memories are wonderful, it is very common for routines to slip during the holidays. Naps get missed, evenings stretch on later than usual, and children’s body clocks adjust to a very different rhythm.

As September arrives and children return to school or nursery, many parents begin to think about how to bring calm and consistency back into their daily lives. Restoring a predictable routine does not need to be overwhelming. With a few simple steps, you can help your little one settle into a rhythm that supports better sleep, smoother evenings and happier mornings. Here are some practical ideas to get your family back on track after the summer holidays:

The long daylight hours of summer often mean that bedtimes creep later and mornings start later too. This can leave children feeling out of sync when nursery or school begins again. Helping your child return to natural day and night cycles is one of the most effective ways to reset their routine.

Begin the day by opening the curtains and letting plenty of natural light into their room. Sunlight in the morning tells the body that it is time to be alert and helps regulate the production of melatonin, the hormone that makes us sleepy at night. If possible, spend a little time outdoors in the early part of the day. A short walk, a play in the garden, or even breakfast near a bright window can work wonders for their body clock.

In the evening, start to lower the lights around the house to signal that bedtime is approaching. Blue light from televisions, tablets and phones can interfere with melatonin production, so try to keep screens away in the hour before bed. If your child likes a night light, opt for a warm red or amber glow which does not interrupt sleep. These gentle shifts in light exposure help your child feel awake during the day and drowsy at night.

Children thrive on routines because they create comfort and predictability. After a summer filled with late nights and spontaneous adventures, returning to a calm bedtime sequence can make a big difference in how easily your child falls asleep.

Choose a sequence of steps that you can repeat in the same order each night. A warm bath, followed by putting on pyjamas, reading a story together and a final cuddle can be enough to signal that sleep is near. The important part is consistency, as repeated cues help the body and mind relax in preparation for rest.

Soothing sounds can also be very effective. A gentle white noise machine or soft lullabies provide background comfort and mask any noise from the household or outdoors. 

As the weather begins to cool and children spend more time indoors, the home environment becomes even more important. A space that feels both safe and comfortable allows children to relax, play and sleep with ease.

The ideal bedroom temperature for sleep is between sixteen and twenty degrees Celsius. If you are unsure, use a room thermometer to guide you. Dress your child in sleepwear that is appropriate for the season. Layers that can be added or removed make it easier to adjust if the temperature changes overnight.

Now is also a good time to look around your home with fresh eyes and think about safety. With more indoor play, toddlers may explore new corners and climb more often. Fred Safety Gates are a must-have for protecting little adventurers from staircases, kitchens, or other areas where accidents can happen. They create clear zones within your home, allowing children to play independently but securely.

Check that play areas are free from sharp edges and that heavy furniture is secured to the wall. The Fred Safety Home Starter Pack includes all the essentials to cover common hazards - door slam stoppers to protect tiny fingers, corner protectors to cushion sharp edges, and plug covers for added reassurance. Creating a safe space gives children the freedom to explore without constant worry, and it gives you peace of mind as routines settle back in.

The return to nursery or school often brings the return of coughs and colds. These can be especially disruptive for sleep, particularly for younger children who find congestion uncomfortable. A few small adjustments can make rest easier.

Adding moisture to the air with a cool mist humidifier can help ease blocked noses. If your baby or toddler is struggling with congestion, keeping their head slightly raised in a safe way may help them breathe more easily. For older children, keeping tissues and a drink of water close to the bed gives them some independence during the night. Encouraging regular handwashing and healthy snacks during the day also helps strengthen their immune system.

Be gentle with yourself and your child during this transition. After weeks of flexibility it is natural for routines to take a little time to settle. Consistency is more important than speed, so keep to your chosen routines even if bedtime does not go perfectly at first.

Avoid too much excitement close to bedtime. Active play and noisy games can leave children overstimulated and make it harder for them to unwind. Instead, choose calmer activities in the hour before bed such as reading, puzzles or colouring.

Naps during the day remain important, especially for younger children. Skipping them can lead to overtiredness, which actually makes it harder for children to fall asleep at night. Sticking to regular nap times helps the whole routine run more smoothly.

Getting back into a routine after the summer holidays is not about strict schedules, but about creating a rhythm that feels comfortable and reassuring for the whole family. With small adjustments to light, bedtime rituals, and your home environment, your child can quickly regain a sense of structure and security. By making the home safe for more indoor play, you can also give them the freedom to explore and enjoy this new season with confidence.