ENCOURAGING GOOD SLEEP HABITS FOR CHILDREN DURING THE HOLIDAYS | AFFINITY HEALTH
Affinity Health, a leading provider of high-quality health coverage, explores how to encourage good sleep habits for children during the holidays.
During the holidays, it’s easy for your child’s sleep routine to get a little out of sync.
“School-aged children typically need around nine to 12 hours of sleep each night, according to the American Academy of Paediatrics (AAP), but late nights, travelling, and sleepovers can throw things off balance,” said Murray Hewlett, CEO of Affinity Health.
Here’s how to keep your kids on track with good sleep habits, even during the holidays.
Stick to a Consistent Bedtime
Even when holiday plans make it tempting to let bedtimes slide, it’s essential to maintain some consistency. Research shows that kids who follow a regular bedtime routine sleep better and wake up less at night.
Try to keep bedtimes within the same hour every evening, even if it’s later than usual. If your child stays up late one night, help them get back on track the next day by returning to their normal bedtime.
Create a Calming Bedtime Routine
Bedtime routines aren’t just for toddlers – kids of all ages benefit from a relaxing wind-down before sleep. Calm activities like reading a book, listening to soft music, or taking a warm bath can signal their bodies that it’s time to rest.
On the flip side, avoid screen time in the hour before bed, as the blue light from devices can interfere with melatonin, the hormone that makes us sleepy.
Watch Out for Sugary Treats
The holidays often include sweet treats, but Frontiers notes that increased sugar intake can decrease sleep quality. Instead of sugary snacks before bed, choose healthier options like fruit, yoghurt, or whole-grain crackers to avoid nighttime sugar rushes.
Make Their Bedroom Sleep-Friendly
A comfortable sleep environment can make a world of difference. The Sleep Foundation recommends keeping your child’s bedroom cool, dark, and quiet. If holiday noise is an issue, a fan or white noise machine can help block distractions.
The bedding should be soft and breathable. Brushed cotton or bamboo fabrics are excellent choices, as they help regulate body temperature and feel gentle against sensitive skin. Pillows should also offer the proper support, helping maintain a natural alignment without being too firm or high.
Get Them Outside for Daylight and Activity
Fresh air and daylight do wonders for sleep. Daylight regulates the body’s circadian rhythm – the internal clock that tells us when to sleep and wake. Encourage your children to spend time outdoors, especially in the morning, to help their body clocks stay in sync. Active play during the day can also help them burn off energy, making bedtime easier.
Keep Naps in Check
While naps are great for younger kids, long naps late in the day can interfere with nighttime sleep. To avoid this, keep naps in the afternoon for an hour. This way, they’ll still be ready for bed when evening rolls around.
Lead by Example
Kids quickly pick up on their parents’ habits, so they’re more likely to do the same if they see you prioritising sleep. Stick to your bedtime routine, limit your screen time in the evening, and prioritise sleep in your household. When kids understand that sleep is important for everyone, they’re more likely to embrace it themselves.
Handle Sleep Regressions with Patience
Even with the best routine, kids may experience periods of sleep regression, especially when holiday excitement is in full swing. If your child starts waking up more frequently or having trouble falling asleep, stay calm and gently guide them back to their routine. Consistency is key, but so is flexibility when necessary.
Talk About Sleep in a Positive Way
Explain to your children why sleep is important – especially during busy times like the holidays. Let them know that getting enough sleep will help them feel energised and ready for the next day’s adventures. Keep it light and cheerful, so they associate sleep with feeling good rather than seeing it as restrictive.
Address Nightmares or Fears
Holiday stress or excitement, unfamiliar environments while travelling, and even specific holiday stories or movies can sometimes trigger nightmares in kids. If your child seems anxious or frightened at night, offer them comfort. A nightlight, soft music, or leaving the bedroom door slightly open can help them feel more secure.
Ease Back into Routine After the Holidays
Once the holidays are over, it’s important to gradually help your child get into a more structured sleep routine. If necessary, start moving bedtimes earlier in small steps, and continue the calming bedtime habits you’ve built. This will make the transition back to school smoother and less stressful for everyone.
Final Thoughts
Maintaining good sleep habits during the holidays doesn’t have to be complicated. A little planning and flexibility can go a long way in helping your child get the rest they need while enjoying all the excitement the holidays offer. For more ways on healthy holiday habits, click here.
About Affinity Health
Affinity Health is South Africa’s leading health coverage provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, budget, and lifestyle. Our healthcare products are designed to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.