#11: Navigating Holiday Sleep Challenges: Tips for Parents

Holidays can be a time of joy, family, and fun—but they can also throw a wrench into your child’s sleep routine. Whether it’s late-night celebrations, travel to visit relatives, or adjusting to time zone changes, holiday sleep disruptions are a challenge for many parents. But don’t worry—we’ve got you covered.

In this episode of The Sleep Edit, Arielle Greenleaf and Dr. Craig Canapari discuss practical strategies for navigating holiday sleep challenges for children of all ages. From tips for maintaining flexibility while traveling, to handling sugar-fueled energy spikes and keeping routines intact, this conversation is packed with actionable advice to help your family enjoy the season while staying (relatively) well-rested. They’ll even share some pro tips, like the ultimate New Year’s Eve bedtime trick you won’t want to miss.

Remember: holiday sleep doesn’t have to be perfect—it just has to work for you and your family. So, give yourself some grace, enjoy the cookies, and focus on the quality of your time together.

Links

• Dr. Canapari's guide to Vacation "Sleep"
• Studies on sugar consumption and sleep
  • Study of 287 children ages 8-12 showing no association between sugar and sleep or behavioral change
  • Study of 2600 children aged 6-12 showing that more sugar consumption was associated with decreased sleep duration
  • Metanalysis of studies of young children 0-5 showing worse diet and higher sugar intake were associated with lower sleep quality

Timestamps

• 00:00 Introduction and Disclaimer
• 01:13 Navigating Holiday Sleep Challenges
• 03:18 Travel Tips for Parents
• 06:04 Managing Sleep in Different Environments
• 13:30 Handling Naps and Bedtime During Holidays
• 22:19 Dealing with Food and Sugar
• 28:50 Final Tips and Holiday Wishes
• 30:53 Conclusion and Resources

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