Keep the holidays jolly by ensuring a good night’s sleep

With the holidays upon us, there is plenty of reason for excitement – parties, presents, treats, lights, and lots of seasonal events and activities. However, combine travelling and long days and late nights with lots of bright lights, big meals, daily chocolate and an overdose of family and you also have the perfect recipe for sleep challenges. It doesn’t help that the common cold is even more common at this time of year.

Adults as well as kids are prone to sleep challenges during the holidays, but kids suffer more. They need more sleep and aren’t able to filter sensory experiences as easily, making it easy for them to become overstimulated and exhausted.

Missed naps, a later bedtime, overstimulation and overeating are all typical for the holidays, but can wreak havoc on children’s sleep, leaving them overtired and extra fussy. The good news is there are things you can do to have a happy holiday and enjoy what the season has to offer without throwing sleep out the window.

Sleep schedules

Sticking to your regular sleep schedule is bound to be more difficult during the holidays, especially if you’re away from home. (Read more for travel sleep tips.)

Children who nap still need their daytime sleep, even more so over the holidays. When sticking to your child’s nap schedule is not possible, make sure to get your littles to bed early (no later than 7PM and as early as 5:30PM temporarily depending on their age). Children get their deepest, most restorative sleep in the hours before midnight (in fact, we all do), so an earlier bedtime will help them make up some sleep lost during the day.

If you have a napping child and are lucky enough they will sleep in a carrier or a stroller, allow for one nap on the go.

Bedtime routines

Bedtime and naptime routines are important to help babies and children prepare their minds and bodies for sleep. If you have a pre-sleep routine at home (and you should), stay consistent with it throughout the holidays. Routines provide predictability and reassurance, making it easier for our littles to get settled and drift off to sleep.

If you’re visiting family, or family is visiting you, get them involved in the routine. Have Auntie read a bedtime story, invite Grandpa to sing his favourite lullaby and allow your littles to decide if they want to say goodnight (this could be in the form of a hug, a high five or a shy wave and a whisper of goodnight).

If you don’t have a pre-sleep routine in place, start one now. Build a bedtime routine by including a bath, lotion/massage, diaper change or potty visit, pajamas, books, songs, hugs and a goodnight phrase, then personalize it from there.

Sleep environment

If you’re away from home, provide an environment that’s as close to your child’s sleeping environment at home. The sleeping space should be dark, cool and quiet. Blackout blinds or black garbage bags are lightweight and make it easy to darken the room they’ll be sleeping in.

If they have a sound machine at home, bring it along – there’s bound to be unfamiliar noises and a sound machine will help drown those out. Also bring along bedding from home and transitional items like a small blanket or stuffed animal for children over 12 months old.

If you plan to bring along a playpen, consider having them sleep in it a few nights before you travel to get them used to the change. If you’re flying, playpens can be checked at the airport for free.

Holiday festivities

You can enjoy the holidays with your littles without sacrificing sleep. Here’s how:

• Decide what events and activities are most important to your family, and prioritize a few. That way you avoid filling up every day and staying out late every night, which leads to overstimulated kids and exhausted parents.

• Consider quieter, family-centred activities you can do together at home like snuggling up while reading favourite Christmas stories, baking (and sampling) holidays treats, playing a game or putting together a puzzle.

• Children love going out when it’s dark, especially if they are typically in bed by the time the sun goes down. Choose a night to go for a family walk to enjoy the twinkling lights.

• Watching a movie as a family can be fun when kids are old enough. Instead of movie night, consider movie day so you avoid the stimulation and blue light right before bed. Consider how old your children are and choose a movie that is age-appropriate in topic and length. (It is recommended children ages 2 to 5 not be exposed to more than one hour of screen time per day, whereas children over 5 should have no more than 2 hours of screen time per day). There are lots of fantastic short films that are just right for little ones’ holiday delight.

• Spend time outdoors in the fresh air. If you’re lucky enough to have some snow, building snow creatures, making snow angels, going sledding and going for a walk in the brisk winter air are all fantastic ways to enjoy nature together.

The holidays are meant to be filled with joy, and they can also be exhausting. Prioritize quiet moments every day and time for rest for the whole family to ensure you are able to enjoy these special times.

What are some holiday traditions that you celebrate with your family and friends? How do you prioritize rest during this busy time? I would love to hear from you.