As Classes Resume, Experts Map a Gradual Reset for Post-Holiday Sleep

Overview

• After weeks of flexible schedules and stimulation, many report trouble falling asleep, nighttime awakenings, and morning fatigue.
• Specialists emphasize rebuilding daily cues with regular mealtimes, lighter evening meals, limited late caffeine, alcohol and sugar, and a darker, quieter bedroom with fewer screens before bed.
• For students returning to school, shifting bedtime and wake time by 30 to 60 minutes each day supports a smoother transition than sudden changes.
• Advice also highlights steady daytime hydration, a nutritious breakfast to signal the start of the day, and avoiding very intense late-night workouts that can delay sleep.
• Melatonin is described as a sleep–wake hormone, and the latest guidance frames supplementation—including Maltta Nutrition’s melatonin with tryptophan—as an optional complement rather than a replacement for a structured routine.