The holiday season brings joy, excitement, and often, a disrupted routine. While it’s tempting to let bedtime slide during the festivities, maintaining a healthy sleep schedule is essential for children’s well-being.
Proper rest supports their mood, energy, and overall health, making holiday celebrations more enjoyable for everyone.
Here’s how to keep kids on track during the holidays by including things such as new year's affirmations for kids.
1. Maintain a consistent wake-up time
Regardless of late nights or holiday events, try to keep your child’s wake-up time consistent. This helps regulate their internal clock and ensures their sleep schedule doesn’t drift too far off track.
For example, if your child normally wakes up at 7:00 AM, encourage them to stick to this time even after a late night. If they sleep in occasionally, limit it to no more than 30 minutes past their usual wake-up time to avoid disrupting their rhythm.
For more ideas to keep your child on track, check out tips for a stress-free christmas morning.
2. Create a flexible but clear routine
The holidays often come with varied schedules, making flexibility essential for managing your child’s day. Establish a loose daily routine that includes time for meals, play, and relaxation, while maintaining consistent anchors such as morning wake-up and bedtime rituals.
For example, if dinner runs late, adjust the evening slightly but still prioritize downtime before bed.
A predictable flow to the day helps children feel secure, even when plans change.
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3. Set realistic bedtime goals
Holidays can make it challenging to stick to your child’s usual bedtime. Instead of aiming for perfection, set a realistic goal to keep their sleep within 30–60 minutes of their regular schedule.
If your child’s bedtime is usually 8:00 PM, aim for no later than 9:00 PM during festive evenings. This balance allows them to enjoy holiday activities without straying too far from their routine.
4. Use calming bedtime rituals
Help your child transition from the excitement of the holidays to a restful night with soothing bedtime rituals. Activities like a warm bath, reading a favorite book, or listening to calming music can signal that it’s time to wind down.
You can add a festive touch with a holiday-themed story or a gentle lavender-scented pillow spray to make the experience feel special while promoting relaxation.
For a peaceful transition, try the guided breathing exercise from “Clement of the Snows.” This calming ritual features a heartwarming story about Clement, who always keeps a smile on his face and patiently waits for Christmas with a cup of hot chocolate. It’s perfect for easing irritability and anxiety, helping children feel calm and ready for bed.
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5. Limit sugar and caffeine intake
Holiday treats are everywhere, but too much sugar or hidden caffeine (like in chocolate) can interfere with sleep. Offer sweets earlier in the day and focus on healthier options closer to bedtime, like a small serving of fruit or a festive snack like popcorn. Avoid beverages like soda, sweetened tea, or hot chocolate close to bedtime to ensure your child can settle down easily.
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6. Manage screen time before bed
Screens emit blue light that can suppress melatonin, the hormone responsible for sleep. Set a screen curfew at least an hour before bed. Encourage screen-free alternatives like board games, puzzles, or holiday crafts during this time.
If screens are part of family holiday traditions (like a movie night), ensure they’re turned off with enough time to wind down afterward.
For more ideas on engaging children during the holidays, explore new years eve activities for kids at home.
7. Encourage daytime physical activity
Physical activity during the day helps kids expend energy and sleep better at night. Incorporate active holiday fun, such as sledding, dancing to holiday music, or going for a walk to see Christmas lights.
Even 30 minutes of physical activity can make a noticeable difference in their ability to wind down at bedtime.
8. Prepare for travel adjustments
If holiday plans involve traveling, start adjusting your child’s schedule a few days in advance. For example, if you’re traveling to a different time zone, shift bedtime and wake-up time by 15–30 minutes each day to help them adapt gradually.
Bring familiar bedtime items like their pillow, blanket, or favorite stuffed animal to create a sense of comfort in new surroundings.
For more tips on keeping kids calm during the holidays, check out Ideas to calm over excited children on christmas eve.
9. Adjust Their Schedule Little by Little
If you're heading to a new time zone, try shifting your kid’s sleep and wake-up times gradually before the trip. Start moving bedtime earlier or later by 15–30 minutes a day so it lines up with the new time zone when you get there. It’s easier for them to adjust when you do it in small steps.
10. Bring the Familiar Stuff
Pack the things your child associates with bedtime, like their favorite stuffed animal, blanket, or bedtime book. Familiar smells and sounds—like a white noise machine—can make even a new place feel cozy and remind them it’s time to sleep.
11. Book Smart Travel Times
Try to schedule travel during times that work with your kid’s natural sleep schedule. A morning flight is usually less disruptive than an overnight one.
If you can’t avoid traveling during nap or bedtime, let them snooze on the way, but make sure it doesn’t mess up their sleep later at your destination.
12. Be a role model for healthy sleep habits
Children often mimic their parents’ behaviors, so model healthy sleep habits yourself. Show them the importance of winding down, turning off screens, and sticking to a bedtime routine.
Share how you’re managing your own rest during the holidays to reinforce the idea that sleep is essential for everyone.
How do I manage screen time before bed during holiday breaks?
Managing screen time during holiday breaks can be tricky, but it’s essential for healthy sleep. Start by setting clear expectations: let your child know when screens need to be turned off and offer engaging alternatives. For example, you might say, “We’ll watch a holiday movie together, and afterward, we’ll read a Christmas story before bed.”
Use tools like screen time limits on devices or designate specific rooms as screen-free zones. Encourage activities that naturally lead to relaxation, such as building with blocks or drawing festive pictures. These small adjustments help keep your child’s sleep schedule intact.
What are the consequences of irregular sleep schedules for kids?
Irregular sleep schedules can lead to mood swings, irritability, and difficulty concentrating. Over time, insufficient rest can weaken their immune system, making them more prone to illness—something no one wants during the holidays! Lack of sleep can also affect their ability to enjoy holiday activities fully, leading to more meltdowns and less festive cheer.
Should I be flexible with sleep schedules during family gatherings?
It’s okay to let kids stay up a little later during special events, like a family dinner or a holiday party. However, try to maintain key aspects of their routine, such as calming bedtime rituals, to ease the transition back to their normal schedule. If a late night is unavoidable, let them catch up with an earlier bedtime or a short nap the next day to prevent overtiredness.
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Establish a bedtime relaxing activity that signals to your toddler that it's time to wind down.
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Written By
Entrepreneur mum. I created Storybook: Bedtime Stories the #1 app in over 90 countries. I have been able to help families with the app and through my social media influence. I also created a Facebook group with over 12,000 moms where we support each other.
Medically Reviewed by:
Dr. Lorena Koppel is a distinguished Child Clinical Psychologist based in Azuay, Ecuador, with over 26 years of experience at Monte Sinaí Hospital. She specializes in treating emotional disorders in children and adolescents, providing family counseling, and integrating theoretical and practical approaches in clinical psychology.
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