Navigating Sleep During the Holidays

The holiday season is full of excitement—family gatherings, travel, special events, and late nights. But for those of us who can't say no to any event, it can also lead to sleep disruptions! Whether you’re traveling, attending parties, or simply breaking away from your usual routine, maintaining your child’s sleep schedule can feel like a juggling act. So how can you make sure that your little one gets the rest they need without missing out on holiday fun? Here are some practical tips to help you keep your child’s sleep on track during the festive season.

1. Be Realistic About Holiday Plans

The holidays are a whirlwind of activities, and it’s important to recognize that you might not be able to stick to your child’s normal schedule all the time. It’s okay to bend the rules occasionally, but you need to balance flexibility with routine. Take a step back and evaluate what’s realistic for your family. Can your child handle staying up late for a special event? Will they need a nap before you head out for the day? Be mindful of your child’s needs while also embracing the spirit of the season.

2. The 80/20 Rule: Flexibility Without Overdoing It

A great guideline for navigating the holiday chaos is the 80/20 Rule. Here’s how it works: 80% of the time, stick as closely to your child’s regular sleep routine as possible. This consistency will help them stay rested and prevent sleep regression. The remaining 20% is where you can allow some flexibility. You might stay out a bit later than usual, let them skip a nap, or enjoy a special event. This way, you get to embrace the fun of the holidays without completely throwing off your child’s sleep schedule.

3. Leave the Kids at Home When Necessary

As much as you’d love to bring your child to every holiday party or gathering, sometimes it’s better to leave them at home. Events with a lot of noise and activity can overwhelm young children, and a late night might leave them overtired and cranky. If you know a gathering will run late or involve too much stimulation, consider making other arrangements for your child. Not only does this protect their sleep, but it also gives you a chance to enjoy the event without worrying about their bedtime.

4. Stick to Separate Beds While Traveling

The holidays often mean travel, whether it's to see family or go on a vacation. If your child is used to sleeping in their own bed at home, try to maintain that same setup while you’re away. If possible, arrange for a separate sleeping space for your child, such as a travel crib, portable mattress, or even an extra bed. While it might seem easier to let them sleep in your bed, the unfamiliarity and disruptions can make it harder for them to settle down and get the rest they need. Keeping bedtime routines as consistent as possible will help your child adjust more easily when you're in a new environment.

5. Parents Call the Shots (Even If It’s Uncomfortable)

The holidays often bring a lot of pressure to accommodate family and friends, but when it comes to your child’s sleep, you are in charge. It’s okay to have a conversation with relatives or hosts if your child’s bedtime or sleep needs are different from theirs. You may need to leave a party early or put your child to bed before the event is over, and that’s perfectly fine. It might feel uncomfortable at first, but most family members will appreciate your commitment to your child’s well-being—and over time, they’ll come to understand that a well-rested child is a happier one.

6. Communicate with Family or Hosts Ahead of Time

To avoid any awkwardness when it comes time to leave a gathering, have a conversation with your family or the host ahead of time. Let them know your child’s sleep schedule, and explain that you may need to step out early to put your little one to bed. Most people will understand and be supportive of your decision. Clear communication will also help eliminate any potential tension or misunderstandings.

7. Create a Comfortable Sleep Space on the Go

Whether you’re staying with family, at a hotel, or renting an Airbnb, try to recreate your child’s regular sleep environment as much as possible. Bring along familiar items like their favorite blanket, pillow, or stuffed animal. If your child uses a white noise machine, bring that too. A familiar sleep setup can go a long way in helping your child feel more at ease in an unfamiliar space, making it easier for them to wind down and fall asleep.

8. Get Back on Track After the Holidays

Even with the best intentions, sleep regressions can happen during the holiday season. Travel, late nights, and changes in routine can disrupt your child’s sleep, but don’t panic. The key is to get back on track as soon as you can. Return to your usual bedtime and pre-sleep rituals once you’re back home, and resist the temptation to let your child stay up later than usual to "catch up" on lost sleep. With consistency and patience, your child’s sleep will return to normal, and they’ll feel well-rested again.

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The holidays are a time for joy, connection, and making memories, but they don’t have to come at the expense of your child’s sleep. By setting realistic expectations, communicating openly with family, and prioritizing your child’s need for rest, you can have a festive season that’s both fun and restful. And remember, a well-rested child is a happier, healthier child—so don’t be afraid to call the shots when it comes to sleep. You’ve got this!