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Christmas Eve is perhaps the most exciting night of the year for a young child, which makes falling asleep while waiting for Santa to arrive a little difficult.
According to the experts at Viabiotics, the excitement of Christmas triggers the release of neurotransmitters in the brain, including dopamine and adrenaline, which can make children feel more alert.
Sleep expert Dave Gibson has shared his detailed strategies to help parents get their kids through that magical night.
Her eight tips include setting a later bedtime in the days before Christmas, following regular routines, and tips for managing anxiety and emotion.
Gibson says: ‘For parents with young children, Christmas Eve is possibly the most difficult night of the year to get a good night’s sleep.
‘The excitement over Santa’s imminent arrival overstimulates children, making it difficult for them to fall asleep.
“Add disrupted sleep patterns, waking up early to open presents, and fear of missing out on the holiday fun downstairs, and you have a challenging combination.”
Here, she shares her complete guide to help both kids and parents get a restful night’s sleep this Christmas Eve.
Renowned sleep expert Dave Gibson has teamed up with Viabiotics to share his detailed strategies to help parents get their kids to sleep on Christmas Eve (file image)
Follow your usual routine
Consistency is especially important in a child’s sleep routine during the holidays, Gibson says.
A consistent sleep routine amid the chaos and excitement of Christmas helps anchor children’s brains so they feel calm.
He shared: ‘With routine, our brains anticipate what’s next and then prepare and wait for it to happen.
“Whether it’s the usual bedtime story or the usual wind-down activities, your child will automatically expect to sleep if you follow their normal bedtime routine, even during the excitement of getting ready for Santa.”
Make bedtime later
The days leading up to Christmas require slight adjustments to your child’s sleep routine.
Gibson advises making gradual changes to adapt to this, whether it’s overnight visits or travel.
According to the expert, if parents plan to allow their children to stay up later than usual on Christmas Eve, in the hope that they will wake up later in the morning, it is recommended to stagger the change during the nights before the big day. .
Gibson said: “Stagger the change over the previous nights with smaller steps so your body clock naturally adjusts to this time.” Then gradually undo the staggering of Boxing Day afterwards.
‘Vice versa, if the plan is to get up earlier than usual on Christmas Day to open presents together, it’s best to set it up by getting up earlier on Christmas Eve as well.
“For example, if your child’s usual wake-up time is 7.30am for school and you are going to allow them to wake up at 6.30am on Christmas morning, you could set an alarm for 7am on Christmas Eve.” .
Manage anxiety and emotion
To help combat anxiety and excitement in young children, Gibson recommends a bath, soft music, reading or selecting bedtime stories that are calming rather than exciting (file image)
To help combat anxiety and excitement in young children, Gibson recommends a bath, soft music, reading, or selecting bedtime stories that are calming rather than exciting.
She added: “Recognizing the emotion and reminding children that a good night’s sleep will help them have the best Christmas possible encourages them to agree to fall asleep.”
For older children, Gibson advises parents to encourage mindfulness techniques, including breathing exercises and visualizing quiet places before bed.
For some children, the excitement of Christmas can cause anxiety, but this can be alleviated by creating an open space for discussion.
Gibson said: “If they are anxious at bedtime, writing a note on a piece of paper about what is worrying them and putting it in a ‘worry box’ overnight can often help children with specific worries.
‘Your worries are safe in the box overnight and can be taken out in the morning to talk more after a good night’s sleep. It is often not necessary to do this, as everything feels better in the morning after having slept on the problem overnight.’
The secret of the snack before bed
Studies have shown that poor sleep quality is significantly linked to higher added sugar intake, but combining carbohydrates and dairy can help improve a child’s ability to fall and stay asleep.
Although there is no scientific evidence to support the idea that sugar speeds children up and causes hyperactivity, Gibson recommends reducing sugar consumption throughout the day, especially as bedtime approaches.
She advises giving children an afternoon snack consisting of fruit, dairy, protein or fat about an hour before bed, since protein and fat take longer to digest, which will likely make them more satiated.
Bananas are also effective in getting children to sleep as they contain magnesium, which helps regulate neurotransmitters and melatonin.
Gibson added, “Oatmeal with Greek yogurt or cheese and crackers are great snacks to try.”
‘Combining carbs and dairy is a great way to release an amino acid called tryptophan.
‘Tryptophan helps you sleep, as it is a basic component of melatonin, our sleep hormone. Warm milk with honey is the perfect relaxing drink before bed, as honey helps release tryptophan from the milk.
Set expectations to avoid late bedtime negotiations
To ensure a peaceful Christmas Eve sleep experience for everyone in the family, it is essential to manage young children’s expectations.
Gibson recommends discussing bedtime expectations, vacation plans, and possible changes to sleeping arrangements with children well before Christmas Eve.
She added: “This proactive approach will help build cooperation, especially with older children who may want to negotiate an extension of their regular bedtime.”
How to deal with waking up at 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’s on their mind will be taken care of in the morning.
Gibson advises keeping the interaction simple and direct to avoid stimulating your mind.
She also recommends dimming the lights at night, as bright lights can prevent children from getting back to sleep.
It is equally crucial to keep technology and other electronics turned off, as 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 visualizations that can help them calm down again.”
‘The Progressive Muscle Relaxation technique can work well in these cases. Start by contracting each muscle group from your feet to your head. Your child inhales during the contraction and then exhales in the relaxation phase.
The ‘first night out’ effect
According to Gibson, the “first night out” effect refers to the challenge of achieving restful sleep in an unfamiliar environment.
To alleviate this, the expert recommends ‘making things as familiar as possible’.
She recommends following a regular bedtime routine, as well as “incorporating familiar items, such as bedding, pillows, and stuffed animals, to help your child feel more secure.”
How to structure Christmas Eve
Gibson recommends planning Christmas Eve activities ahead of time so that the day gradually winds down toward bedtime.
Tomorrow
Gibson advocates a structured approach to activities and suggests starting the morning with outdoor activities, which allow children to “expel energy and benefit from natural tiredness at night.”
Getting sunlight early is also an important component of strengthening our biological clock, which in turn helps us fall asleep more easily at night.
Late
Gibson said: “After lunch is a great time for screen time and bustling indoor activities.” Ideally, stop spending time in front of the screen two hours before bedtime.
“Spending time as a family with a digital detox, where all family members are away from technology, including mobile phones, is a great way to set this up.”
Evening
Gibson suggests adopting quieter activities to relax as the evening approaches.
“Playing cards, taking part in a family board game or engaging in a gentle craft like drawing can help make things more relaxing as part of a relaxation period and try to avoid stimulating activities like party games.”