{"id":100956,"date":"2025-06-24T13:51:01","date_gmt":"2025-06-24T11:51:01","guid":{"rendered":"https:\/\/casvi.es\/rutinas-de-sueno-en-vacaciones-como-mantener-habitos-saludables-en-verano\/"},"modified":"2025-07-01T14:01:53","modified_gmt":"2025-07-01T12:01:53","slug":"rutinas-de-sueno-en-vacaciones-como-mantener-habitos-saludables-en-verano","status":"publish","type":"post","link":"https:\/\/casvi.es\/en\/rutinas-de-sueno-en-vacaciones-como-mantener-habitos-saludables-en-verano\/","title":{"rendered":"Holiday sleep routines: how to maintain healthy summer habits"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"100956\" class=\"elementor elementor-100956 elementor-100918\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f8df673 e-flex e-con-boxed e-con e-parent\" data-id=\"f8df673\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3e38081 e-flex e-con-boxed e-con e-child\" data-id=\"3e38081\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f89f0c6 elementor-widget elementor-widget-text-editor\" data-id=\"f89f0c6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>With the arrival of summer and the end of school, many families ask themselves a common question: how to maintain healthy <strong>sleep routines<\/strong> on holiday without getting out of control? <\/p><p>Days become longer, schedules become more relaxed and, without a clear structure,<a href=\"https:\/\/www.salud.mapfre.es\/salud-familiar\/hombre\/recomendaciones\/habitos-del-sueno-y-descanso\/\" target=\"_blank\" rel=\"noopener\"> <strong>rest habits<\/strong><\/a> can be compromised.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-674e2b4 elementor-widget elementor-widget-heading\" data-id=\"674e2b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">WHEN SUMMER BREAKS THE RHYTHM<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-649df07 e-flex e-con-boxed e-con e-child\" data-id=\"649df07\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-20230e4 e-flex e-con-boxed e-con e-child\" data-id=\"20230e4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7f20cc7 elementor-widget elementor-widget-text-editor\" data-id=\"7f20cc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>During the school year, children follow a stable <strong>sleep routine<\/strong> that regulates their rest. However, when the holidays arrive, it is easy for this regularity to disappear: <\/p><ul><li>Going to bed much later.<\/li><li>Sleep more in the morning.<\/li><li>Comer a deshoras.<\/li><li>Increasing the use of screens before bedtime.<\/li><\/ul><p>These changes, while understandable, can significantly alter your quality of sleep and your mood.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-da8d5b0 e-flex e-con-boxed e-con e-child\" data-id=\"da8d5b0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e1254e6 elementor-widget elementor-widget-image\" data-id=\"e1254e6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/reading-5069826_1280-1024x576.jpg\" class=\"attachment-large size-large wp-image-100938\" alt=\"Ni\u00f1o durmiendo intentado adquirir rutinas del sue\u00f1o\" srcset=\"https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/reading-5069826_1280-1024x576.jpg 1024w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/reading-5069826_1280-300x169.jpg 300w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/reading-5069826_1280-768x432.jpg 768w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/reading-5069826_1280-1536x864.jpg 1536w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/reading-5069826_1280.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-409fd88 e-flex e-con-boxed e-con e-parent\" data-id=\"409fd88\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5f73a7b elementor-widget elementor-widget-heading\" data-id=\"5f73a7b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">SLEEPING BADLY IS NOT JUST LESS REST<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-28214e6 e-flex e-con-boxed e-con e-child\" data-id=\"28214e6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-da07a95 e-flex e-con-boxed e-con e-child\" data-id=\"da07a95\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b9422a9 elementor-widget elementor-widget-image\" data-id=\"b9422a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-4-1024x576.jpg\" class=\"attachment-large size-large wp-image-100932\" alt=\"Ni\u00f1o durmiendo intentado adquirir rutinas del sue\u00f1o\" srcset=\"https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-4-1024x576.jpg 1024w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-4-300x169.jpg 300w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-4-768x432.jpg 768w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-4-1536x864.jpg 1536w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-4.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-94ffca1 e-flex e-con-boxed e-con e-child\" data-id=\"94ffca1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7e879f9 elementor-widget elementor-widget-text-editor\" data-id=\"7e879f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Irregular rest does not only affect daily energy. According to the <a href=\"https:\/\/www.aeped.es\/\" target=\"_blank\" rel=\"noopener\"><strong>Spanish Association of Paediatrics (AEP),<\/strong><\/a> stable <strong>sleep routines<\/strong> are essential for brain development, emotional balance and physical growth. <\/p><p>In addition, sleeping poorly or at inappropriate times can also lead to<\/p><ul><li>Mood swings and irritability.<\/li><li>Reduced attention and motivation in play or learning.<\/li><li>Difficulty falling asleep when school starts again.<\/li><li>Circadian rhythm disorders, such as &#8220;phase delay&#8221; (children who are not sleepy until very late and wake up tired).<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3b07dba e-con-full e-flex e-con e-child\" data-id=\"3b07dba\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b2e43fe elementor-widget elementor-widget-heading\" data-id=\"b2e43fe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">7 EFFECTIVE STRATEGIES TO TAKE CARE OF YOUR SUMMER SLEEP ROUTINES<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1995a12 elementor-widget elementor-widget-text-editor\" data-id=\"1995a12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The good news is that you can maintain healthy <strong>sleep routines<\/strong> without giving up the flexibility of summer. Here are practical, evidence-based strategies that are easy to implement at home: <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5e07172 e-flex e-con-boxed e-con e-parent\" data-id=\"5e07172\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-8be2f49 e-flex e-con-boxed e-con e-child\" data-id=\"8be2f49\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-fcfb321 e-flex e-con-boxed e-con e-child\" data-id=\"fcfb321\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d307fb4 elementor-widget elementor-widget-image\" data-id=\"d307fb4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/baby-3464611_1280-1-576x1024.jpg\" class=\"attachment-large size-large wp-image-100940\" alt=\"Ni\u00f1o durmiendo intentado adquirir rutinas del sue\u00f1o\" srcset=\"https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/baby-3464611_1280-1-576x1024.jpg 576w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/baby-3464611_1280-1-169x300.jpg 169w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/baby-3464611_1280-1-768x1365.jpg 768w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/baby-3464611_1280-1-864x1536.jpg 864w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/baby-3464611_1280-1.jpg 1080w\" sizes=\"(max-width: 576px) 100vw, 576px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cb3d6fc e-flex e-con-boxed e-con e-child\" data-id=\"cb3d6fc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e47da9f elementor-widget elementor-widget-heading\" data-id=\"e47da9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. SET A REFERENCE TIME<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6abf8e8 elementor-widget elementor-widget-text-editor\" data-id=\"6abf8e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Even if they go to bed a little later than during the course,<strong> keeping a regular time slot<\/strong> (e.g. between 21:00 and 22:00) helps to maintain the stability of the sleep-wake cycle.<\/p><p><em>Tip:<\/em> Use a child&#8217;s visual clock (such as <a href=\"https:\/\/www.claessens.com\">Claessens&#8217;Kid&#8217;s My First Alarm Clock)<\/a> to anticipate bedtime.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e3dbbf8 elementor-widget elementor-widget-heading\" data-id=\"e3dbbf8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. NATURAL LIGHT IN THE MORNING<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-33a07f2 elementor-widget elementor-widget-text-editor\" data-id=\"33a07f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Exposing children to sunlight at the beginning of the day promotes the production of melatonin in the evening. According to the <a href=\"https:\/\/www.sleepfoundation.org\/\" target=\"_blank\" rel=\"noopener\"><strong>Sleep Foundation<\/strong><\/a>, just <strong>30 minutes of natural morning<\/strong> light can significantly improve sleep onset. <\/p><p>\ud83d\udeb6 Idea: go for a walk after breakfast or play games in the garden or on the terrace.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0cef09c elementor-widget elementor-widget-heading\" data-id=\"0cef09c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. TURN OFF SCREENS AT LEAST ONE HOUR BEFORE GOING TO BED.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ae75dd1 elementor-widget elementor-widget-text-editor\" data-id=\"ae75dd1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Blue light from mobile phones and tablets delays sleep. Replace it with: <\/p><ul><li>Audio stories (such as <a href=\"https:\/\/open.spotify.com\/show\/7HBJUTUpt6BRWyOVWvl4jc\">Spotify Kids and Families).<\/a><\/li><li>Reading of classic stories.<\/li><li>Soft music for children (e.g. <a href=\"https:\/\/open.spotify.com\/playlist\/3SXYaFEaObb7ik8BN9VGq5\">Relaxing Piano for Kids<\/a>).<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b011760 elementor-widget elementor-widget-heading\" data-id=\"b011760\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">4. PREDICTABLE AND RELAXING RITUAL<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8c48e76 elementor-widget elementor-widget-text-editor\" data-id=\"8c48e76\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A warm bath, pyjamas, a bedtime story and dim lighting are signals to the body that it is time to rest.<\/p><p><em>\ud83d\udca1 Create a visual calendar with pictograms to reinforce this routine for young children.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-180193b e-flex e-con-boxed e-con e-parent\" data-id=\"180193b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-8b6faaa e-flex e-con-boxed e-con e-child\" data-id=\"8b6faaa\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d728b01 elementor-widget elementor-widget-heading\" data-id=\"d728b01\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">5. TAKE CARE OF THE SLEEPING ENVIRONMENT<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6155885 elementor-widget elementor-widget-text-editor\" data-id=\"6155885\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A room between <strong>20 and 22\u00b0C, <\/strong>ventilated, with little light and no loud noises is ideal for sleeping. Avoid thick blankets in summer and use breathable bedding. <\/p><p><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/15.1.0\/svg\/1f6cf.svg\" alt=\"\ud83d\udecf\ufe0f\"> Consider using a <strong>quiet fan <\/strong>with a timer.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a286750 elementor-widget elementor-widget-heading\" data-id=\"a286750\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">6. REGULARITY ALSO ON WEEKENDS<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5598c5a elementor-widget elementor-widget-text-editor\" data-id=\"5598c5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Although they may stay up late on an occasional night, try not to vary their general <strong>sleep schedule by more than 1 hour, <\/strong>even on Saturdays and Sundays.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c80d889 elementor-widget elementor-widget-heading\" data-id=\"c80d889\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">7. GRADUALLY BRING THE HARARIUM FORWARD BEFORE GOING BACK TO SCHOOL<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-511f500 elementor-widget elementor-widget-text-editor\" data-id=\"511f500\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>10 to 14 days before the start of the course, start to gradually<strong> adjust your sleeping and eating schedule.<\/strong> In this way, the body adapts without stress. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37cc5f6 elementor-widget elementor-widget-image\" data-id=\"37cc5f6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-1-1024x576.jpg\" class=\"attachment-large size-large wp-image-100926\" alt=\"Ni\u00f1o durmiendo intentado adquirir rutinas del sue\u00f1o\" srcset=\"https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-1-1024x576.jpg 1024w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-1-300x169.jpg 300w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-1-768x432.jpg 768w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-1-1536x864.jpg 1536w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1dc25f3 elementor-widget elementor-widget-spacer\" data-id=\"1dc25f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6db6f7a e-flex e-con-boxed e-con e-parent\" data-id=\"6db6f7a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-93bcd54 e-flex e-con-boxed e-con e-child\" data-id=\"93bcd54\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-64b3833 e-flex e-con-boxed e-con e-child\" data-id=\"64b3833\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b565acc elementor-widget elementor-widget-image\" data-id=\"b565acc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/IMG_4916-1024x683.jpg\" class=\"attachment-large size-large wp-image-100945\" alt=\"Alumna de Casvi Villaviciosa lav\u00e1ndose las manos.\" srcset=\"https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/IMG_4916-1024x683.jpg 1024w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/IMG_4916-300x200.jpg 300w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/IMG_4916-768x512.jpg 768w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/IMG_4916-1536x1024.jpg 1536w, https:\/\/casvi.es\/wp-content\/uploads\/2025\/07\/IMG_4916-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-899ab29 elementor-widget elementor-widget-text-editor\" data-id=\"899ab29\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If you want to know how we accompany our students beyond the classroom, from the<a href=\"https:\/\/casvi.es\/en\/kindergarten-bilingual-education-school-from-1-to-6-years-of-age\/\" target=\"_blank\" rel=\"noopener\"><strong> Preschool Education<\/strong><\/a> stage through to the <a href=\"https:\/\/casvi.es\/en\/international-baccalaureate-in-madrid-diploma-programme-ib\/\" target=\"_blank\" rel=\"noopener\"><strong>Diploma Programme&#8230;<\/strong><\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f10a2c elementor-align-center elementor-widget elementor-widget-button\" data-id=\"4f10a2c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/casvi.es\/en\/educational-model\/#metodologia\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">\ud83d\udc49 Click here to learn more about our IB education model<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9722695 e-flex e-con-boxed e-con e-child\" data-id=\"9722695\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5357ee9 elementor-widget elementor-widget-heading\" data-id=\"5357ee9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">AT CASVI VILLAVICIOSA WE ALSO EDUCATE FOR RELAXATION<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2aa933d elementor-widget elementor-widget-text-editor\" data-id=\"2aa933d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>At <a href=\"https:\/\/casvi.es\/en\/school\/\" target=\"_blank\" rel=\"noopener\"><strong>Casvi Villaviciosa International School, <\/strong><\/a>we understand that the emotional and physical wellbeing of the child is key to their academic development. For this reason, from the earliest stages we encourage: <\/p><ul><li>The importance of rest and healthy rhythms.<\/li><li>Emotional education and self-regulation.<\/li><li>Autonomy in routines such as sleeping, feeding and hygiene.<\/li><\/ul><p>In addition, both in the school year and in our <a href=\"https:\/\/casvi.es\/en\/summer-camps\/\" target=\"_blank\" rel=\"noopener\"><strong>summer camps,<\/strong><\/a> we maintain structured timetables and rest times adapted to each age group.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>With the arrival of summer and the end of school, many families ask themselves a common question: how to maintain healthy sleep routines on holiday without getting out of control? Days become longer, schedules become more relaxed and, without a clear structure, rest habits can be compromised. WHEN SUMMER BREAKS THE RHYTHM During the school [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":100930,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[551,558],"tags":[],"class_list":["post-100956","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en","category-guidance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.13 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Holiday sleep routines: how to maintain healthy summer habits - Casvi Villaviciosa<\/title>\n<meta name=\"description\" content=\"Summer sleep routines: practical tips to help your children get a good night&#039;s rest during the holidays without losing out on healthy habits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/casvi.es\/en\/rutinas-de-sueno-en-vacaciones-como-mantener-habitos-saludables-en-verano\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Holiday sleep routines: how to maintain healthy summer habits\" \/>\n<meta property=\"og:description\" content=\"Summer sleep routines: practical tips to help your children get a good night&#039;s rest during the holidays without losing out on healthy habits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/casvi.es\/en\/rutinas-de-sueno-en-vacaciones-como-mantener-habitos-saludables-en-verano\/\" \/>\n<meta property=\"og:site_name\" content=\"Casvi Villaviciosa\" \/>\n<meta property=\"og:image\" content=\"https:\/\/casvi.es\/wp-content\/uploads\/2025\/06\/Rutinas-de-sueno-3.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lidia Aban\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lidia Aban\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Holiday sleep routines: how to maintain healthy summer habits - 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