The holidays are a magical time filled with twinkling lights, festive gatherings, and the joy of spending time with loved ones. But for parents of little ones, this season can also bring a unique set of challenges – especially when it comes to sleep. Between travel, parties, and the excitement of Santa Claus, it’s easy for even the best sleepers to get thrown off track.
But fear not! This holiday sleep survival guide is here to help you navigate the season and ensure that everyone in the family gets the rest they need to truly enjoy the magic.
The Holiday Sleep Challenges
Travel Troubles:
Holiday travel can be incredibly disruptive to a little one’s sleep routine. Jet lag, unfamiliar surroundings, and sleeping in new places can all contribute to restless nights and cranky days. Even a simple change in time zones can throw off your child’s internal clock, making it difficult for them to fall asleep and stay asleep. Add to that the excitement of visiting new places or seeing family and friends, and you have a recipe for sleep deprivation.
Schedule Slip-ups:
From festive parties and family dinners to late-night gift openings and Christmas Eve excitement, the holidays often involve a shift in schedules. Staying up later than usual, missing naps, and enjoying festive treats can all disrupt your child’s carefully crafted sleep routine. While it’s perfectly fine to indulge in a little holiday fun, it’s important to be mindful of how these changes can impact your little one’s sleep.
Overstimulation and Excitement:
The holidays are a sensory overload for little ones. The anticipation of Santa, new toys, seeing their grandparents, twinkling lights, and festive decorations can make it incredibly difficult for them to wind down and fall asleep. Even the most easygoing child can become overstimulated and struggle to settle down when surrounded by the magic of the season.
Tips for Peaceful Nights
Prioritise the Routine:
One of the most important things you can do to support your child’s sleep during the holidays is to stick to their regular bedtime routine as much as possible. This means maintaining consistent bedtimes and nap times, even when travelling or attending holiday events. Familiar routines provide a sense of security and predictability for little ones, helping them to relax and prepare for sleep.
Create a Calm Sleep Environment:
Ensure that your child’s sleep space is conducive to restful slumber. This means keeping the room dark, quiet, and cool. Consider using blackout curtains to block out any unwanted light, and a white noise machine to mask disruptive sounds. If you’re travelling, try to replicate your child’s sleep environment as much as possible by bringing familiar sleep comforts like their favourite blanket or lovey.
Manage Overstimulation:
While it’s impossible to completely avoid the excitement of the holidays, you can take steps to manage your child’s overstimulation. Limit screen time in the hours leading up to bed, and opt for calming activities like reading books, singing lullabies, or taking a warm bath. If you’re attending a holiday gathering, create a quiet space where your child can take a break from the festivities and decompress.
Watch for Signs of Overtiredness:
Pay close attention to your child’s cues. If you notice signs of overtiredness, such as rubbing eyes, yawning excessively, or becoming fussy, it’s time to prioritise sleep. Don’t be afraid to leave a party early or put your child to bed before the festivities end. A well-rested child is a happy child, and everyone will enjoy the holidays more when everyone is getting the sleep they need.
Safe Sleep First:
Never compromise on safe sleep practices, especially during the holidays. Always place your baby on their back to sleep in a crib with a firm mattress and a fitted sheet. Avoid loose blankets, pillows, bumpers, and stuffed animals in the crib. If you’re travelling, make sure your child’s sleep space meets safety standards.
Travelling with Tots
Plan Ahead:
If you’re travelling with little ones, plan ahead to make the experience as smooth as possible. Pack familiar sleep comforts, such as your child’s favourite sleep sack, lovey, or white noise machine. If possible, try to book accommodations with a separate sleeping space for your child. And don’t forget to pack any essential sleep-related items, like blackout curtains or a portable crib.
Gradual Adjustments:
If you’re travelling across time zones, help your child adjust gradually to the new time zone. Start shifting their bedtime and nap times by 15-30 minutes each day in the days leading up to your trip. Once you arrive at your destination, expose your child to daylight to help regulate their circadian rhythm.
On-the-Go Naps:
Make nap time a priority, even when you’re on the go. Create a comfortable sleep space in the car or on the plane by dimming the lights, using a white noise machine, and bringing along familiar sleep comforts. If you’re using a car seat or stroller for naps, make sure it reclines sufficiently to provide a safe and comfortable sleep position.
Navigating Holiday Gatherings
Early Bedtimes:
While it can be tempting to let your child stay up late to enjoy the festivities, prioritise early bedtimes whenever possible. Even a small deviation from their usual bedtime can disrupt their sleep patterns. If you’re attending a holiday gathering, aim to arrive early and leave before your child becomes overtired.
Quiet Time:
Create a designated quiet space at holiday gatherings where your child can take a break from the excitement and decompress. This could be a separate room with a comfy chair and some books, or a quiet corner with a play mat and some quiet toys. Encourage your child to spend some time in this space throughout the gathering to avoid becoming overstimulated.
Communicate with Family and Friends:
Don’t be afraid to communicate your child’s sleep needs to family and friends. Let them know about your child’s bedtime routine and ask for their support in maintaining it. Most people will be understanding and happy to accommodate your needs.
New Year, New Sleep Goals
Reflect and Reset:
The new year is a great time to reflect on your child’s sleep habits and set new goals for the year ahead. Are there any areas where you can improve your child’s sleep? Perhaps you want to work on establishing a more consistent bedtime routine, or maybe you want to help your child learn to fall asleep independently.
Consider Professional Support:
If you’re struggling with sleep challenges, don’t hesitate to seek professional support. A paediatric sleep consultant can provide personalised guidance and support to help you achieve your sleep goals. They can help you identify the root cause of your child’s sleep problems and develop a customised sleep plan to address your specific needs.
Want more personalised support to help your family sleep soundly through the holidays and beyond? Schedule a free consultation call with Upchild today! We’ll help you create a customised sleep plan that meets your family’s unique needs and sets you up for restful nights and happy mornings.
By working together, we can ensure your baby gets the restful sleep they need to grow, learn, and explore their world, both at daycare and beyond.