The holidays are a magical time of year with twinkling lights, cozy family gatherings, and the joyful chaos that comes with it all. But if you’re a parent, you also know that the holiday season can throw even the best sleepers off track. As a pediatric sleep specialist at Rocky Mountain Sleeping Baby, I see this every year: disrupted routines, late-night festivities, travel schedules, and excitement that stretches well past bedtime.
The good news? With a little preparation and a lot of grace, your child can enjoy the holidays and maintain healthy sleep habits. Here’s how to protect pediatric sleep during this busy season while still savoring the festivities.
1. Protect the Bedtime Routine, Even When Everything Else Feels Chaotic
Routines are the backbone of healthy pediatric sleep. Whether you’re staying home or traveling, try to keep your child’s bedtime routine consistent. Think of your routine as your child’s “sleep cue card”, a predictable sequence that says, It’s time to wind down, no matter where we are.
A few simple tips:
- Pack familiar bedtime items (sleep sack, lovey, favorite books).
- Stick to the same order of events—even if the environment is different.
- Dim the lights and keep the tone calm, even if the rest of the house is festive.
Your child’s internal rhythm will thank you.
2. Mind the Schedule Shift (But Don’t Stress!)
During the holidays, perfect schedules don’t exist, and that’s okay. Your goal isn’t perfection; it’s consistency most of the time. If bedtime runs late one night, aim to return to normal the next day.
A few schedule-saving tips:
- Try not to miss more than one nap in a row.
- If you have a late night planned, consider an earlier nap or quiet time during the day.
- Prioritize sleep on travel days when stimulation is already high.
Remember: children are resilient, and a short-term shift won’t undo their progress.
3. Traveling? Create a “Sleep Zone” Wherever You Go
Whether you’re flying across the country or staying at Grandma’s, travel can be one of the biggest disruptors of pediatric sleep.
Here’s how to set your child up for success:
- Recreate their sleep environment as much as possible.
- Use white noise to block unfamiliar sounds.
- Keep the sleep space dark. Portable blackout curtains are a game-changer.
- If crossing time zones, gradually adjust wake-up and bedtime by 15–30 minutes per day.
A little preparation helps your child settle more quickly in a new environment.
4. Say Yes to Fun Without Saying Goodbye to Sleep
Holiday gatherings often happen during naps or bedtime. You might feel torn between wanting your child to participate and knowing they need rest.
Here’s a balanced approach:
- Choose which events matter most. You don’t have to attend them all.
- Plan shorter visits around nap windows when possible.
- If you stay out late, hold your boundary when you get home, and follow your routine as usual.
Kids thrive with sleep, and they’ll enjoy the celebrations much more when they’re well rested.
5. Give Yourself Grace
At Rocky Mountain Sleeping Baby, one of our favorite reminders is: Your child’s sleep is a journey, not a test. The holiday season brings joy, connection, and beautiful memories, but also overstimulation, unpredictability, and occasional meltdowns (from kids and grown-ups alike!).
If things go off track, don’t worry. Once the holidays wind down, you can get right back into routine, and your child will, too.
Need Support This Holiday Season?
If you’re noticing bigger sleep struggles or want guidance tailoring a plan for your family, Rocky Mountain Sleeping Baby is here to help. Our pediatric sleep experts create personalized strategies that fit your lifestyle, values, and holiday schedule.
Here’s to peaceful nights, joyful days, and a holiday season filled with rest and magic.
