5 Common Mistakes Ruining Your Child’s Sleep Over Christmas
The holiday season is here, bringing festive cheer, late-night celebrations, and the excitement of Christmas morning. However, for children, this time of year can wreak havoc on their sleep routines. In the UK, one in five (23%) seven to 16-year-olds already struggle to sleep more than three times a week, and the added excitement of Christmas can make it even harder for them to wind down at night. With the thrill of Christmas Eve, and disrupted routines from parties and holidays, children can become overtired and emotionally dysregulated, leaving them irritable, moody, or overly hyperactive. Thankfully, sleep experts at Happy Beds have shared the tips you need to hear to ensure your child has a good night’s rest during the festive season.
Five common mistakes ruining your child’s sleep during the festive period
Rex Isap, sleep expert at Happy Beds, shares: “Our body clock controls aspects of our emotional, cognitive, and physiological health. Children are particularly sensitive to changes in their sleep routines, especially when adjusting to a new school schedule. They need more sleep than adults, given it’s essential for healthy brain development.
“While it’s important for children to enjoy the excitement of school, maintaining a consistent sleep routine is key to ensuring they perform well in school and are well-rested at home”.
1. Don’t tire your kids out after school
Christmas parties and holiday celebrations can often run late, but overstimulating your child too close to bedtime can leave them restless and unable to settle. Instead, try winding down with calming activities in the evening, like reading festive bedtime stories or making winter decorations.
2. Don’t assume exhaustion means easy sleep
It’s tempting to let your child stay up late wrapping gifts or watching holiday movies, but this can lead to overtiredness. Overexerted children often get a second wind, making it harder for them to fall asleep. Stick to a calming evening routine that includes warm baths, cosy pyjamas, and quiet time to help them relax without pressure.
3. Avoid overstimulation in the evenings
After a long day, it’s important to avoid activities that are too mentally stimulating or involve too much screen time, especially before bed. Encourage reading, drawing, or listening to calming music instead, which will help them unwind and prepare for a restful sleep.
4. Don’t opt for complete silence at bedtime
If your household is buzzing with holiday cheer throughout the day, total silence at night can be unsettling for children trying to sleep. So, get them used to white noise. White noise machines or calming soundtracks can help mask background noise and create a more soothing environment for falling asleep. It also helps reinforce their bedtime routine by associating the sound with sleep.
5. There’s no such thing as ‘catching up on sleep’, so stick to a wake-up time – even during the holidays
While it’s tempting to let your child sleep in during the holidays, this can throw off their body clock, making it harder to reset in the new year. Maintaining a consistent wake-up time throughout the year ensures their sleep patterns remain stable and helps them feel refreshed.