Silent Nights: Evidence-Based Sleep Tips for a Happy Holiday Season

The holiday season is filled with joy and excitement, but the change in routines can disrupt children’s sleep. Sleep is critical for kids’ mental health, emotional regulation, and physical development. Here are evidence-based strategies to help your child sleep soundly during the holidays:

1. Maintain a Regular Sleep Schedule

The human body operates on a circadian rhythm, which thrives on consistency. Research shows that maintaining regular bedtimes and wake times—even on weekends or holidays—improves overall sleep quality. Aim to keep sleep schedules within an hour of your child’s usual routine.

2. Use a Pre-Sleep Routine to Signal Sleep

Evidence suggests that consistent bedtime routines help children fall asleep faster and stay asleep longer. Include calming, screen-free activities like reading, gentle stretching, or mindfulness exercises. Keep the routine predictable to signal that sleep is coming.

3. Limit Blue Light Exposure Before Bedtime

Screens emit blue light, which suppresses melatonin, the hormone that promotes sleep. The American Academy of Pediatrics recommends avoiding screens at least one hour before bedtime to ensure melatonin production isn’t disrupted.

4. Optimize Sleep Environments

Studies show that an ideal sleep environment includes:

o   Dim Lighting: Darkness encourages melatonin production. Use blackout curtains or a dim nightlight if needed.

o   Cool Temperatures: A cool room (65–70°F) supports deep sleep.

o   Comfortable Sleep Aids: Familiar items, like a favorite blanket or stuffed animal, can help children relax, especially when traveling.

5. Manage Diet and Physical Activity

o   Limit Evening Sugar and Caffeine: Research links high sugar intake and caffeine consumption to disrupted sleep patterns. Offer treats like cookies or cocoa earlier in the day.

o   Daytime Activity: Physical activity promotes better sleep by reducing the time it takes to fall asleep. Ensure kids get active during daylight hours but avoid intense activity close to bedtime.

6. Adjust for Travel Time Zones

The American Academy of Sleep Medicine suggests gradually shifting bedtime by 15–30 minutes in the days leading up to travel across time zones. This adjustment helps kids adapt more easily to the new schedule.

7. Teach Relaxation Techniques

For children who struggle to wind down, evidence supports relaxation methods like progressive muscle relaxation or deep breathing exercises. These techniques help reduce bedtime anxiety and promote sleep.

Why Sleep Matters:

Quality sleep strengthens emotional regulation, enhances concentration, and improves immunity—which is important for kids to fully enjoy the holidays.

If your child continues to have difficulty sleeping despite these strategies, reach out to us for a sleep consultation. Our Sleep Program incorporates evidence-based strategies and parent collaboration to ensure personalized care for each family we work with. Call our intake coordinator at 734-433-5100 for more information.

Wishing your family a joyful and restful holiday season!