The Holiday Sleep Survival Guide for Kids: Tips for Parents

Nov 11

The holidays are magical... and also kind of a circus. Schedules shift, sugar mysteriously multiplies, excitement runs high, and suddenly bedtime feels like trying to tuck in a jack-in-the-box.

So if sleep goes sideways this month, it's not you. It's the season.

Here's a simple, realistic survival guide to help your child get the rest they need — whether your family is neurotypical, neurodivergent, or somewhere in between.

1. Keep "Anchored Routines," Even When the Day Gets Messy

You don't need a perfect day; you just need one or two predictable touchpoints. Think:

A consistent wake-up time (within 30 minutes)
Regular meal times (especially breakfast and dinner)
Your usual bedtime routine (even a shortened version)

Kids — all kids — rely on predictable cues to wind down. Neurodivergent kids may rely on them even more. Even if what you're eating changes during the holidays, keeping when you eat relatively consistent helps regulate energy, mood, and sleep.

2. Protect Morning Light Like It's Gold

Late nights happen. But still try to get outside in the morning. Sunlight helps reset the brain's internal clock, reduces grogginess, and boosts mood (for both of you).

Even 10-15 minutes makes a difference.

3. Set Expectations Before Outings

Holiday events often mean crowds, new environments, and sensory overload.

Before you head out:

Explain what's happening
Share how long you'll be there
Agree on a few signals or breaks if your child feels overwhelmed

This reduces bedtime battles later because their nervous system is already more regulated.

4. Build in a Sugar Strategy (That Doesn't Kill the Fun)

Sugar isn't the enemy — spiraling energy is.

Try pairing treats with:

Protein
Water
Movement breaks

This helps prevent the sugar spike → crash → meltdown → "why is bedtime a disaster?" cycle.

5. Create a Calm-Down Moment Before Bed (Even 5 Minutes Helps)

This doesn't need to be fancy. Choose something that's:

Low-stimulation
Predictable
Enjoyable

Ideas: Coloring, puzzles, dim lights, a small snack, reading, or quiet play.

For ADHD or autistic kids, offer sensory-friendly options like weighted blankets, rocking, or deep pressure activities.

6. Expect Some Regressions — and Don't Panic

Holiday sleep disruptions are normal. Nothing is "ruined." You're not starting over.

Once routines stabilize in January, sleep almost always rebounds quickly.

7. Protect Your Own Energy, Too

Your calm helps their calm.

If bedtime feels like a battle, step back, breathe, and reset. You're doing your best — truly.

8. Make a Post-Holiday Reset Plan

Even a simple plan works wonders:

Return to normal wake-up times
Restore your bedtime routine
Move bedtime earlier for 2–3 nights if kids are overtired, OR gradually shift bedtime back to normal (15 minutes earlier every few nights) if schedules have drifted significantly
Reduce screens in the hour before bed

This helps kids recalibrate faster after all the excitement.

Need Help Getting Back on Track After the Holidays?

I support families of children ages 2–12 — neurotypical and neurodivergent — with gentle, evidence-based sleep strategies that actually work.

If your family needs personalized guidance to reset sleep routines in the new year, schedule a consult for January and let's get everyone sleeping better.

Wishing your family restful nights and joyful holidays,
Tiffany
SEA Behavioral Consulting