Quick, get to sleep, otherwise Santa won’t be able to come!
Although this phrase could be perceived as a threat by some, many desperate parents find themselves resorting to this comment or similar ones when trying to get their extremely excited children to sleep on Christmas Eve. Read on to discover our sleep tips on how to get your child to sleep on Christmas Eve.
This stressful, but magical time, (one of the most stressful nights of the year when trying to get little ones to sleep) can sometimes ruin the big day itself as children struggle to stay awake, leaving their emotions in tatters. What is meant to be a lovely day, sometimes is not, all because of lack of sleep on Christmas Eve!
Sleep tip one: Wake up earlier on Christmas Eve…
Many families find themselves waking much earlier than normal on Christmas Day as the excitement of present opening is just too much to keep youngsters in bed! Although this tip probably doesn’t sound too appealing, helping ease all of your body clocks into this change by getting up a little earlier on Christmas Eve could result in a better sleep come bedtime. Your child will be more tired earlier in the evening due to their early start. This will then give you chance to finish any last-minute preparations before relaxing and crawling into bed yourself.
Sleep tip two: Keep children busy – preferably with fresh air included!
Once your child is up, keep them busy and active throughout the day to tire them out ready for bedtime.
Fresh air is important in helping us to maintain our body’s Circadian rhythms (body clock) such as waking and sleeping. Head out to the park for a couple of hours in the morning or go for a nice walk. Even a few minutes outside is better than none and will help to make your child feel tired come bedtime.
If you cannot get outside, find some activities that will keep your child entertained and active at home. Play energetic games in the morning as exercising too close to bedtime can raise your child’s body temperature before bed and prevent sleep. After tea, choose activities that are more conducive to sleep such as board games, crafts and reading.
Sleep tip three: Limit screen time – especially one hour before bedtime…
Gadgets are now a staple part of many children’s lives and never seem to be far from their hands. However, screen time can drive the body to create wake promoting hormones such as serotonin or cortisol. Turning gadgets off at least an hour before you want your child to snuggle down helps their brain signal that it is time for bed.
Sleep tip four: Routine, routine, routine!
Our bodies are creatures of habit and love a good routine. Following the same pattern each night, including on Christmas Eve, can help your child to achieve a good night’s rest as their body will know when to produce sleep promoting hormones.
Contrary to widespread belief, keeping children up late will prevent them (and you!) from having a good night’s sleep. Similarly, sacrificing something like a bedtime story so that they can stay up a little longer, results in the body recognising changes to their routine and the wrong hormones being produced. Having a ‘countdown until bedtime’ can help your child transition into their bedtime routine easily.
Over tired, grumpy children (and parents!) at any time of the year is not great – but it could make for a particularly unpleasant Christmas Day. So, where possible, stick to your normal bedtime routine and timings.
Sleep tip five: Give your child sleep inducing snacks…
No-one wants to go to bed with an empty stomach, but the nutrients we consume and the amount of food we eat, can all affect our sleep patterns. So, before reaching to give your child an early treat from the chocolate bowl, stop…!
Sugar intake is linked to more restless, disturbed sleep, with less time spent in deep, slow-wave sleep. Instead of sugary treats, give your child a sleep-inducing snack such as cherries, almonds, or honey (melatonin producing foods) or marmite, poultry, canned tuna, oats, Greek yogurt, nuts and seeds (foods rich in Tryptophan). Other options include foods rich in magnesium such as brown rice, leafy green vegetables, yoghurt, avocado and Tofu.
One of the best late-night snacks is a banana and a glass of milk! Bananas are a major source of melatonin, magnesium, tryptophan and vitamin B – all of which help aid sleep. Milk contains tryptophan, a sleep promoting amino acid. Hopefully, your child will drift off with their stomach full and dream of a big man in a red coat coming down the chimney to deliver them presents.
Sleep tip six: Make bedtime enticing…
A warm, cosy room and a comfortable bed will ensure that bedtime is something children look forward to. We have a range of children’s beds and bedding to help make their room a special place to sleep. A weighted blanket can supply many benefits, namely creating a sense of security. Using deep pressure stimulation can boost serotonin (feel good hormone) and melatonin (sleep hormone) levels, resulting in improved sleep quality.
Sleep tip 7: Allow your child extra time to get to sleep.
Despite following all of our sleep tips for Christmas Eve, your child might still need additional time to fall asleep. It is the most exciting night of the year after all! You could try moving your child’s bedtime forward slightly (e.g. half an hour) to give them time to settle down. You don’t want to have to use the phrase at the beginning…!
Have yourself a very merry Christmas!
Hopefully, by following our sleep tips above, the popular children’s Christmas poem:
‘Twas the night before Christmas, when all through the house Not a creature was stirring, not even a mouse; The stockings were hung by the chimney with care, In hopes that St. Nicholas soon would be there; The children were nestled all snug in their beds; While visions of sugar-plums danced in their heads; And mamma in her ‘kerchief, and I in my cap, Had just settled our brains for a long winter’s nap, (By Clement Clarke Moore)
will ring true in your house, allowing the big man to arrive to deliver presents. Family members will be rested and recharged and able to celebrate the big day!
