Make sure your children get enough sleep and rest
Ensure your child's holiday cheer doesn't come at the cost of a good night's sleep.
As the holiday season approaches, parents often struggle to maintain their children’s sleep routines.
The excitement of festive gatherings, travel, and late-night celebrations can disrupt even the most well-established bedtime habits.
According to the American Academy of Pediatrics, school-aged children require nine to 12 hours of sleep each night.
This essential rest enables children to develop physically and mentally, enhance cognitive function and concentration, boost immune systems and regulate emotions and behaviour.
Affinity Health (AH), a healthcare provider, offers valuable insights on encouraging good sleep habits during this festive period.
1. Stick to a consistent bedtime: Even on holidays, maintain a regular bedtime routine.
2. Establish a calming bedtime routine: Engage in relaxing activities like reading, soft music, or warm baths.
3. Avoid screen time before bed: The blue light from devices can interfere with melatonin production.
4. Limit sugary treats before bedtime: Opt for healthier snacks to avoid nighttime sugar rushes.
5. Create a sleep-friendly environment: Ensure the bedroom is cool, dark, and quiet.
6. Encourage outdoor activity and daylight: Regulate the body’s circadian rhythm.
7. Keep naps in check: Short, afternoon naps won’t interfere with nighttime sleep.
8. Lead by example: Prioritise your own sleeping habits to demonstrate their importance.
9. Handle sleep regressions with patience: Flexibility is key during the holiday season.
10. Foster positive sleep associations: Explain the benefits of sleep in a positive, uplifting manner.
Post-holiday routine
When the holidays end, gradually transition your child back to a structured sleep routine. Move bedtimes earlier in small steps, and continue calming bedtime habits.
“Maintaining good sleep habits during the holidays does not have to be complicated,” said Murray Hewlett, CEO of AH.
“A little planning and flexibility can go a long way in helping your child get the rest they need.”
