The Holiday Sleep Survival Guide for Kids: Tips for Parents

Nov 11

Helping Your Child Sleep During the Holidays (Without Giving Up All the Fun)

The holidays bring a lot of changes to our usual routines. There are family gatherings, later evenings, travel, and plenty of excitement. For kids, that can mean different meal times, missed naps, unfamiliar sleeping arrangements, and less time to wind down before bed.

If your child usually sleeps well, a few late nights may not be a big deal. For other children, even small changes to their routine can make falling asleep or staying asleep more difficult.

The good news is that you don't have to choose between protecting your child's sleep and enjoying the holidays. A little planning can help you decide which parts of your routine are worth keeping consistent and where you have room to be flexible.

Keep a Few Parts of Your Routine Consistent

It's probably unrealistic to follow your child's usual schedule perfectly throughout the holidays. There may be nights when you're out later than expected or mornings when everyone wants to sleep in. Instead of trying to maintain every part of your routine, focus on the things that have the biggest impact on your child's sleep.

For many children, a relatively consistent wake-up time is a good place to start. Wake-up time helps anchor the body's internal clock, which influences when we feel alert and when we become sleepy. Your child's bedtime routine is another helpful point of consistency.

If your usual routine includes pajamas, brushing teeth, reading together, and saying goodnight, try to keep that familiar sequence even when you're away from home or getting to bed later than usual. You may need to shorten the routine, but keeping the steps familiar can help your child know what to expect. For children who rely heavily on predictability, including some children with autism or ADHD, these familiar routines may be especially helpful during a busy holiday season.

Don't Forget About Morning Light

With later bedtimes and slower mornings, it's tempting to stay inside in pajamas for most of the morning. I certainly understand the appeal. But getting some natural light early in the day can help support your child's sleep schedule.

Light is one of the main signals that helps regulate our circadian rhythm, the internal system that influences when we feel awake and sleepy. Try to get outside in the morning when possible, even if it's just for a short walk, playing in the yard, or spending some time outdoors before the day's activities begin.

You don't need to make it another complicated holiday activity. The goal is simply to give your child's body a consistent signal that the day has started, which can be especially helpful when bedtime and wake-up times have started shifting later.

Think Ahead About Late Nights

Holiday celebrations don't always fit neatly into children's sleep schedules. Maybe your family has a tradition of staying out late on Christmas Eve, you're visiting relatives who live an hour away, or your child wants to stay up for a special event. You don't necessarily need to skip those experiences, but it helps to think about how your child typically responds to changes in sleep.

Some children can handle an occasional late bedtime without much difficulty. Others have a harder time falling asleep, wake earlier than usual, or struggle more with their behavior the following day. If you know your child is sensitive to schedule changes, you might decide to attend part of an event rather than staying until the end.

For younger children who still nap, consider how the timing of a gathering might affect their usual rest. You can also plan for a quieter day after a late evening rather than scheduling several demanding activities back to back. The goal isn't to avoid every disruption. It's to make decisions based on what you know about your child and what your family values.

Give Your Child Time to Wind Down

One challenge during the holidays is that children often go straight from a busy, exciting environment to being expected to fall asleep. Imagine spending the evening playing with cousins, opening presents, or participating in a noisy family gathering, then being told it's time to get into bed. Even when children are tired, they may need some time to transition from all that activity to sleep.

Try to leave room for a familiar, quieter activity before bedtime. That might mean reading together, doing a puzzle, listening to a story, or spending a few minutes talking about the day. Dimming the lights and putting away stimulating screens can also help create an environment that's more conducive to sleep.

For children with sensory differences, consider what usually helps them feel comfortable. Some may prefer a quiet room with minimal distractions, while others find familiar movement, music, or sensory activities helpful. There isn't one calming routine that works for every child, so pay attention to what helps yours settle and what seems to make bedtime more difficult.

Plan Ahead if You're Sleeping Somewhere New

Traveling or staying overnight with relatives can introduce another set of sleep challenges. Your child may be sleeping in a different bed, sharing a room, or hearing unfamiliar sounds during the night. If possible, bring a few familiar items from home, such as a favorite stuffed animal, blanket, or the sound machine your child normally uses.

Before the trip, explain where everyone will sleep and what bedtime will look like. For children who have difficulty sleeping in unfamiliar environments, it may help to talk through the sleeping arrangements ahead of time or show them pictures of the room.

If your child is used to falling asleep independently, try to maintain as much of their familiar bedtime routine as practical. You may still need to offer additional reassurance or support while they're away from home. The goal is to help your child feel comfortable while keeping the routine as familiar as possible.

What if Sleep Gets Off Track Anyway?

Even with thoughtful planning, your child's sleep may change during the holidays. They might start falling asleep later, wake more often during the night, or have difficulty settling at bedtime. Before making major changes, consider what's different.

Has your child's wake-up time shifted later? Are they napping at unusual times? Are they getting less physical activity or morning light? Has their bedtime routine become less predictable? Looking at these changes can help you figure out what might be contributing to the difficulty rather than immediately trying a new sleep strategy.

Sometimes returning to familiar routines is enough to help sleep settle back into its usual pattern. If your child's schedule has shifted significantly, it may be easier to adjust sleep and wake times gradually rather than expecting an immediate return to the previous schedule.

For example, if your child has been waking at 9:00 a.m. instead of their usual 7:30 a.m., you might begin moving wake-up time earlier in small increments over several days while also adjusting the rest of their schedule. Keep in mind that bedtime resistance isn't always a sign that your child needs an earlier bedtime. Changes in sleep timing, daytime sleep, and sleep pressure can all affect how easily a child falls asleep.

If sleep difficulties continue after routines have returned to normal, it may be worth looking more closely at what's contributing to the problem.

Enjoy the Holidays Without Making Sleep Another Source of Stress

I encourage parents to think about sleep routines as something that supports their family, not a set of rules that must be followed perfectly. There may be nights when you decide that staying up for a special tradition is worth it. There may be other times when you leave a gathering early because you know your child needs their usual bedtime. Both decisions can make sense.

What matters is understanding how changes affect your child and being intentional about the adjustments you make. You don't need a perfectly consistent holiday schedule. A few familiar routines, some flexibility, and a plan for returning to your usual schedule can go a long way.

Need Help With Your Child's Sleep?

If bedtime struggles, frequent night wakings, or inconsistent sleep have become ongoing challenges, returning to your usual routine may not be enough.

At SEA Behavioral Consulting, I provide individualized sleep consultation for families of children ages 2–12, including children with ADHD and autism. Together, we'll look at what's contributing to your child's sleep difficulties and develop practical strategies that fit their needs and your family's routines.

Learn more about sleep consultation services

Tiffany Marrelli
SEA Behavioral Consulting