Sleep well at Christmas

How to help you and your children sleep well over Christmas

Christmas is an exciting time for children, with the magic of Santa 🎅, festive gatherings, and special family moments. But for parents, the holidays can often mean disrupted sleep routines, overexcited little ones, and overtired tears. If you’re wondering how to keep the joy alive while ensuring everyone gets enough rest, we’ve got you covered.

Here are my expert tips to help your family maintain good sleep habits during the festive season so that everyone can enjoy a merry and restful Christmas. 🎁

Pack Familiar Comforts 🧸

If you’re staying away from home over the holidays, bring along as many familiar items as possible. A favourite soft toy, blanket, or even your child’s usual bedding can provide comfort and help them settle more easily in an unfamiliar environment.

Spend time in your child’s temporary bedroom before bedtime. Unpack their belongings together, share a cuddle and a bedtime story in the new space, and show them around the house, including where you and other family members will be sleeping. This helps them feel secure and prepared for the new surroundings. 🛏️

Keep Naps on Track 🕒

Naps can be tricky during the festive season, but they’re essential for preventing overtiredness, especially for younger children. Here’s how to manage them:

Stick to the Clock: Aim to start nap time about 15 minutes before your child’s usual schedule. Take them to a quiet space to wind down with a story or cuddle. 📚
Use White Noise: If background noise from celebrations might disturb their sleep, a white noise machine or app can help mask sudden sounds. 🎶
Fresh Air Naps: Consider scheduling naps during a family walk. The fresh air and gentle movement can help your child rest, and it’s a great way to recharge as a family. 🌬️🚶‍▪

Foods That Support Sleep 🦃

Holiday treats are inevitable, but try to limit sugary and caffeinated foods at least two hours before bedtime. Instead, offer sleep-friendly snacks like turkey, which is rich in tryptophan—an amino acid that supports the production of serotonin, which is a precursor to melatonin, a key hormone for sleep. 🍪 Click here for a guide on tryptophan foods

Keep to Familiar Routines ⏳

Whether you’re at home or away, consistency is key. Follow the same bedtime routine your child knows and loves. Even if bedtime is slightly later on Christmas night, keep to the same sequence of calming activities like bath time, reading, or gentle songs. Familiar routines provide comfort and signal that it’s time for sleep. 🛁📖

Maintain Regular Sleep Times 🛌

While Christmas Day itself may be an exception, aim to keep your child’s bedtime and wake-up times consistent for the rest of the holiday season. A well-regulated sleep schedule helps keep their body clock in check, reducing overtiredness, tears and tantrums. ⏰

Create a Calm Bedtime Environment 🌙

To help your child wind down from the excitement of the day:

Quiet Time: Spend 10-15 minutes in a quiet activity like reading or puzzles before starting the bedtime routine. 🧩
Say Goodnight: Say goodnight to family and friends and retreat to a calm space to prepare for bed. 👋

Troubleshooting Sleep Challenges 🛠️

If your child struggles to settle on the first few nights away from home or with guests around, try:

Taking Charge of Bedtime: Handle the bedtime routine yourself until your child adjusts to the changes. 🤗
Morning Help: Ask family members, like grandparents, to help with morning activities so you can get some extra rest. ☀️

Stay Firm with Boundaries 🚦

It’s tempting to let routines slide, but setting clear boundaries from the start can prevent bedtime battles. Say goodnight and settle your child as you usually would. The first two nights set the tone for the holiday period, so staying consistent is essential.

If things don’t go as planned, don’t worry. Once you return home, re-establish regular routines immediately. It may take a few nights, but your child will soon adjust. 💪

Enjoy the Festive Season 🎅🎉

Most importantly, don’t let sleep challenges overshadow the joy of Christmas. Take time to look after yourself, embrace the festive spirit, and remember that flexibility is okay during this special time of year. 🎊

By following these tips, you can help your family enjoy a Christmas that’s full of magic, joy, and plenty of restful sleep! 🌟

Merry Christmas from the team at Millpond!

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Familiar routines…..

Always keep to your usual bedtime routine. Even if you start it later than you normally would, it’s important to follow the same series of simple steps that your child associates with going to sleep.

Children love the familiarity and security that a routine brings which is especially important if they are away from home.

Wind down…..

Quieten your little ones well before it’s time for bed. Say goodnight to everyone and take them with you to a quiet room. Spend about 10 to 15 minutes in quiet activity such as reading or doing puzzles.

Adapt to surroundings…..

If you have concerns that your child will struggle to go to sleep on the first few nights away from home or with guests in your house, aim to do the bathing and bed time story reading yourself for the first couple of nights until your child is used to the changes.

Say goodnight…..

Say goodnight and settle your child as you would do normally. The first two nights will set the precedent for while you’re away so focus your energies on these.

Don’t worry!

If it does all go pear shaped, make sure that as soon as either you or your family and friends return home, normal routines are reinstated. After only 3 or 4 nights your little one will be back on track.

TOP TIP

If you’re staying with family or friends, bring familiar items from home such as a favourite soft toy, blanket or even their bedding, which has the familiar smell of home as comfort and reassurance

Getting your child’s sleep back on track after the holidays

If it all goes pear shaped and your little one’s sleep has been affected by being away for Christmas or having family to stay, don’t worry. It will only take 3 or 4 nights to get their sleep back on track.

Once you are home or your guests have left, resume your normal bedtime routine immediately.

Start the routine with a 5 min warm relaxing bath with minimal interaction.
Pre dim the bedroom lights.
Read a story or two.
Cuddle and kiss goodnight.

What about your sleep?

Christmas can be exhausting for parents; sleeping is the time when our bodies recover from the excesses of life. Over the holidays eating and drinking too much can upset your sleep patterns.

See our top tips:

Keep hydrated. Drink plenty of water or soft drinks throughout the day.
Avoid that last nightcap! Although having a nightcap can make you feel drowsy, alcohol decreases the amount of REM sleep we get. Missing out on REM sleep will mean you wake feeling exhausted. Give your body time to process the alcohol you have drunk before you try to sleep. It can take an hour or more for the average person to process one unit of alcohol.
After Christmas lunch try drinking herbal or mint tea instead of a cup of coffee. Caffeine will interfere with your sleep drive as it blocks sleep inducing chemicals in the brain; so it is best to avoid caffeine at least six hours before bed.
Get some fresh air and perhaps take the family for a walk, this will improve the quality of sleep for everyone.

The party season and the Christmas holidays often mean late nights, so don’t forget to get some quality sleep yourself – even if it’s just a few hours, so that you start the New Year on the right foot.

How to Help Your Children Sleep Well Over Christmas