“Twas the night before Christmas and all through the house, not a creature was stirring, not even a mouse……….” Well that’s the hope anyway, but reality is often far from this picture of peace and tranquility!
Getting young children into their beds and staying there can challenge parents at the best of times, let alone the night before Christmas. From leaving a carrot for the reindeers, to late-night carol singing, there are lots of good reasons that bedtime routines fall into disarray on Christmas Eve.
Here, world sleep expert from the University of Oxford and co-founder of digital sleep improvement programme Sleepio, Professor Colin Espie, has compiled the top five tips to get your kids off to sleep before Santa stops by.
1. Be active during the day
There is plenty of evidence that regular exercise can help you fall asleep faster and stay asleep through the night. One Australian study found that every hour a child spends inactive adds three minutes to the time taken to nod off. Take a break from Christmas movies and head to the park to help expend excess energy in good time before bed.
2. Stick to bedtime routines and rituals
A consistent bedtime routine, or a set of specific ‘rituals’ before lights out, will signal that it’s time to sleep. If you’re staying away from home, find ways to recreate parts of the routine, even if they are happening later than usual. Preparing for bed in the same order each night (such as bath, brushing teeth, stories, goodnight hug), will help with readiness for sleep, wherever you are. Even a few days of a consistent schedule should help your child settle in a new location. Bringing familiar bedding, toys and books will help them to relax and feel secure away from home.
3. Act before your child gets overtired
Young children are often reluctant to admit that they’re tired – even more so when the alternative to bed is playing with shiny new toys. Look for signs of sleepiness before your child starts to be overtired, which is often the driver for ‘hyper’ behaviour. Try to start the bedtime routine at a consistent time. If they really don’t feel tired, they can play quietly in their bed or crib with the lights low. If you notice that your child is often overtired at night, experiment by shifting the whole bedtime routine forwards by 15-30 minutes.
4. Give plenty of notice
Give plenty of notice when bedtime is coming up, and then stick to what you’ve said: “In 10 minutes the cartoon will end and it’ll be bath time, and then we’ll have time for two books.” A timer which rings when playtime runs out could be a useful ‘independent’ signal that it’s time for bed. If your child refuses to stay in bed, try to avoid giving extra attention for bad behavior. Be as neutral and uninteresting as you can as you return your child to bed, even if you have to do this a few times. Consistency is key – even at Christmas – to help the whole family sleep well.
5. And if all else fails…
With a house full of guests, your child may understandably feel as though they are missing out on all the excitement by going up to bed. If you’ve followed the tips above and still have a stubborn and weary young one, hanging onto the bannisters in slumber-protest: the suggestion that Father Christmas only leaves presents for children who are asleep might just be enough incentive to encourage lights out. At least that’s what the elves told me…
Sleepio is a six-week online sleep programme for adults from Big Health, clinically proven to help those with long-term sleep problems fall asleep, stay asleep and feel better during the day. Big Health was co-founded in 2010 by former insomnia sufferer Peter Hames and world-renowned sleep expert, Professor Colin Espie. As the world’s first digital medicine company, Big Health creates automated evidence-based behavioural programs using technology, thereby making them accessible by a wider audience. Big Health’s first product, Sleepio, is a digital sleep improvement program featuring Cognitive Behavioural Therapy (CBT) techniques, clinically proven to help overcome even long term poor sleep without pills or potions. The company is based in San Francisco, with offices in London and Glasgow. For more information on BigHealth and Sleepio, go to bighealth.com.
Updated: Nov 2017