Sleep well at Christmas

Children’s Sleep at Christmas: Gentle Tips to Support Restful Nights During the Festive Season

If Christmas came with a warning label, it might read:
May cause excitement, late nights and very overtired children.

From festive parties and family visits to chocolate before breakfast and talk of Santa long after lights out , it is no surprise that sleep can feel tricky at this time of year, especially with different beds and less structure.

The good news is that Christmas does not have to undo all your hard work. With a little flexibility and plenty of reassurance, you can support your child’s sleep while still soaking up all the festive fun. These gentle, practical tips will help guide you through the holidays with calmer bedtimes and happier days.

Pack Familiar Sleep Comforts

If you are staying away from home over Christmas, familiar items can make a big difference to how easily your child settles.

You might consider bringing:

A favourite soft toy or comfort item
Your child’s usual pillow or blanket
Familiar pyjamas and bedtime books

Before bedtime, spend some quiet time in your child’s temporary bedroom. Unpack together, share a cuddle, read a story and gently show them where everyone will be sleeping. This helps children feel safe, secure and more relaxed in a new environment.

Supporting Naps During the Festive Season

Naps can be tricky over Christmas, but they play a crucial role in preventing overtiredness, especially for younger children.

To help support naps:

Aim to offer naps around your child’s usual times
Create a calm space with a story or cuddle before sleep
Use white noise if background noise from celebrations is unavoidable
Fresh air naps in the pram can work beautifully on busy days

Well-supported naps often lead to calmer evenings and easier bedtimes.

Christmas Foods That Support Sleep

Festive treats are part of Christmas, but it can help to be mindful of timing.

Try to limit sugary foods and chocolate in the two hours before bedtime, as these can make it harder for children to settle.

Instead, you might offer sleep-supportive snacks such as:

Turkey
Eggs
Bananas
Oats
Yogurt

Turkey contains tryptophan, an amino acid that helps the body produce serotonin, which supports the production of melatonin, an important hormone for sleep.

👉 Click here for my guide on tryptophan-rich foods.

Keep Bedtime Routines Familiar

Whether you are at home or staying with family, familiar routines offer comfort and reassurance.

Even if bedtime is a little later on Christmas Day, try to keep the same calming sequence your child knows, such as a bath, pyjamas, story and cuddle. These familiar steps gently signal that it is time for sleep, even after a busy and exciting day.

Maintain Gentle Sleep and Wake Times

While Christmas Day itself may look different, keeping bedtimes and morning wake-ups broadly consistent throughout the rest of the holiday can help support your child’s body clock.

Regular sleep patterns often lead to fewer bedtime struggles, less overtiredness and calmer mornings. Small adjustments now can make returning to normal routines in January much easier.

Create a Calm and Reassuring Bedtime Environment

To help your child wind down in the evening:

Spend ten to fifteen minutes on quiet activities such as reading or puzzles
Say goodnight to family and friends before moving to a calm space

This gentle transition helps children move from excitement to rest more easily.

Gentle Ways to Support Sleep Challenges

If your child finds sleep more unsettled during the holidays, this is completely normal.

You may find it helpful to:

Take the lead with bedtime until your child feels secure
Ask family members for a little extra help in the mornings so you can rest too

A few unsettled nights do not mean sleep habits are lost.

Holding Kind and Consistent Boundaries

It can be tempting to relax routines completely, but gentle consistency helps children feel safe and supported.

Settling your child in the way they are used to can reduce bedtime struggles. If things do wobble, returning to your usual routine once you are home will help your child readjust within a few nights.

Enjoy the Festive Season

Most importantly, remember that Christmas is about connection, joy and togetherness.

Sleep does not need to be perfect. A balance of flexibility and familiarity allows everyone to enjoy the magic of the season while still supporting rest and well-being.

Wishing you a Christmas filled with warmth, special moments and peaceful nights.

Merry Christmas from the team at Millpond Children’s Sleep Clinic

Millpond’s Sleep Guide to Surviving Christmas

Help your child sleep well over Christmas!

Mandy Gurney founder of Millpond Sleep Clinic, lets you into her bedtime secrets for a sleep filled Christmas!

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