Christmas Eve can be the most exciting night of a young child’s year – which makes it a little tricky to get them to sleep while they wait for Santa to arrive.
According to experts at Viabiotics, the excitement of Christmas releases neurotransmitters in the brain, including dopamine and adrenaline, which can help children feel more alert.
Sleep expert Dave Gibson has shared his in-depth strategies to help parents deliver their kids during the magical night.
His eight tips include setting a later bedtime in the days leading up to Christmas, sticking to regular routines and advice for managing anxiety and arousal.
Gibson says: ‘For parents with young children, Christmas Eve can be the hardest night of the year to get a good night’s sleep.
‘The excitement about Santa’s impending arrival overstimulates children, making it harder for them to fall asleep.
‘Add to that the disrupted sleep patterns, waking up early to open presents and the fear of missing out on the fun downstairs, and you have a challenging combination.’
Here he shares his complete guide to helping both kids and parents get a good night’s sleep on Christmas Eve.
Renowned sleep expert Dave Gibson has teamed up with Viabiotics to share his in-depth strategies to help parents get their kids to sleep on Christmas Eve (stock image)
Stick to your normal routine
Consistency is especially important in a child’s sleep routine during the holidays, says Gibson.
A consistent sleep routine amid the chaos and excitement of Christmas helps anchor children’s brains in a sense of calm.
He shared, “With routine, our brains anticipate and prepare for what is next and expect it to happen.
“Whether it’s the usual bedtime story or the usual relaxation activities, your child will automatically expect to sleep if he sticks to his normal bedtime routine, even during the excitement of preparing for Santa.”
Make bedtimes later
The days leading up to Christmas require minor adjustments in a child’s sleep routine.
Gibson recommends making gradual changes to accommodate this, whether overnight visits or outings.
If parents are planning to let their children stay up later than usual on Christmas Eve in the hope that they will wake up later in the morning, the expert says it is advisable to stagger the change during the nights leading up to the big day . .
Gibson said: ‘Spread out the change in smaller increments the nights before so their body clock naturally adjusts to this time. Then gradually undo the Boxing Day spread.
‘Conversely, if the intention is to get up earlier than usual on Christmas Day to open presents together, the best way to arrange that is to get up earlier on Christmas Eve as well.
“For example, if your child’s usual wake-up time is 7:30 a.m. for school and you let him wake up at 6:30 a.m. on Christmas morning, you can set an alarm for 7 a.m. on Christmas Eve.”
Dealing with anxiety and excitement
To help combat anxiety and agitation in young children, Gibson recommends baths, soft music, reading or selecting bedtime stories that are calming rather than exciting (stock image)
To help combat anxiety and agitation in young children, Gibson recommends baths, soft music, reading or selecting bedtime stories that are calming rather than exciting.
He added: ‘Acknowledging the excitement and reminding children that a good night’s sleep will help them have the best Christmas possible encourages them to embrace falling asleep.’
For older children, Gibson advises parents to encourage mindfulness techniques, including breathing exercises and visualization of quiet places before bed.
For some children, the excitement of Christmas can trigger anxiety, but this can be alleviated by creating an open space for discussion.
Gibson said: ‘If they are worried at bedtime, writing a note on a piece of paper about what they are worried about and putting it away in a ‘worry box’ at night can often help children with specific concerns.
‘Their concerns are safely stored in the box at night and can be taken out in the morning to discuss further after a good night’s sleep. Often we don’t need to do this because everything always feels better in the morning, after we’ve slept on the problem for a night.’
The secret to a bedtime snack
Studies have shown that poor sleep quality is significantly associated with higher added sugar intake, but combining carbohydrates and dairy products can help improve a child’s ability to fall and stay asleep.
Although there is no scientific evidence to support the idea that sugar makes children faster and causes hyperactivity, Gibson recommends reducing sugar intake throughout the day, especially as bedtime approaches.
He recommends giving children an evening snack of fruit, dairy, protein or fat about an hour before bed, as the protein and fat will take longer to digest, likely making them more satiated.
Bananas are also effective at getting children to sleep because they contain magnesium, which helps regulate neurotransmitters and melatonin.
Gibson added, “Oatmeal with Greek yogurt or cheese and crackers are excellent snacks to try.
‘Combining carbohydrates and dairy is a great way to release the amino acid tryptophan.
‘Tryptophan promotes sleep because it is a building block of melatonin, our sleep hormone. Warm milk with honey is the perfect soothing drink before bed, as the honey helps release tryptophan from the milk.”
Set expectations to avoid late negotiations before bedtime
To ensure a smooth Christmas Eve sleep experience for all members of the family, managing expectations in young children is crucial.
Gibson recommends discussing bedtime expectations, holiday plans and possible changes in sleeping arrangements with children well before Christmas Eve.
He added: ‘This proactive approach will help build cooperation, especially with older children who may want to negotiate an extension to their usual bedtime!’
How to deal with waking up during the night
Sleep expert Dave Gibson (pictured) has shared his tips for getting children to sleep on Christmas Eve
If your child wakes up in the middle of the night on Christmas Eve, it’s important to stay calm and centered so your little one can rest assured that whatever is on their mind will be resolved in the morning.
Gibson advises keeping an interaction simple and straightforward to avoid overstimulating the mind.
He also recommends dimming the lights at night, as bright lights can prevent children from falling asleep.
It is equally important to keep technology and other electronics turned off; they will stimulate children’s brains – even if blue light filters are used.
Gibson said: ‘Have one or two relaxation techniques you can use, involving slow breathing and calming visualisations, which will help them calm down.
‘In these cases, the Progressive Muscle Relaxation technique can work well. Start by contracting each muscle group, from the feet to the head. Your child breathes in during the contraction and then out during the relaxation phase.’
The ‘first night away’ effect
According to Gibson, the “first night away” effect refers to the challenge of getting a good night’s sleep in an unfamiliar environment.
To mitigate this, the expert advises ‘making things as familiar as possible’.
He recommends sticking to the usual bedtime routine, and adding “familiar elements, such as bedding, pillow and stuffed animal, to help your child feel more secure.”
How to structure Christmas Eve
Gibson recommends planning Christmas Eve activities in advance so that the day gradually calms down toward bedtime.
Morning
Gibson advocates a structured approach to activities and suggests starting the morning with outdoor activities, which allows children to “burn off energy and benefit from natural fatigue at night.”
Getting sunlight in the first place is also an important part of strengthening our body clock, making it easier for us to fall asleep at night.
Afternoon
Gibson said: ‘After lunch is a good time for screen time and noisy indoor activities. Ideally, you want to stop screen time two hours before bed.
‘Having family time with a digital detox, where everyone in the family is off technology, including mobile phones, is a great way to set this up.’
Evening
Gibson suggests embracing quieter activities for some soothing relaxation as evening approaches.
‘Playing cards, taking part in a family board game, or taking part in a gentle craft such as drawing can help make things more relaxing as part of a wind-down period and avoid stimulating activities such as board games.’