As much as we look forward to the holiday season, we know it can be a struggle to navigate with young children. Here are some tips to help your family make the most of the season!
SLEEP
Traveling, attending family gatherings, or going to recitals and concerts can make late nights challenging for young children, who depend on consistent bedtimes. When their sleep is disrupted, they may become emotionally unstable—crying, whining, feeling angry, irritable, moody, or anxious. Normally, the prefrontal cortex helps manage stress hormones triggered by the amygdala, but even a single night of sleep deprivation can significantly impair the prefrontal cortex’s function, reducing our ability to process emotions and control reactions. In fact, it’s hard for adults to manage emotions when exhausted, let alone for a child whose emotional regulation is still developing.
To help your child, try to plan your schedule so they have enough time to rest after a late night, and be patient and understanding as they work through their emotions. (Some medical experts say it can take up to four days to recover from just one hour of lost sleep!)
MEALS
Mealtimes can be delayed when we are out running errands or attending holiday gatherings and we are subject to someone else’s schedule. To help prevent that “hangry” feeling, keep healthy snacks on hand (low sugar, high in protein, fiber and healthy fats). And ensure they get a well-balanced meal to start off the day.
SUGAR INTAKE
Along with irregular mealtimes, the holidays offer numerous chances for sugar consumption, from hot cocoa to candy canes and cookies. Many children who eat large amounts of sugar experience an energy surge followed by a crash, leading to mood swings, fatigue, irritability, and difficulty concentrating. Additionally, consuming sugary foods later in the day can interfere with sleep, making it harder to fall asleep, causing more nighttime awakenings, or shortening sleep cycles.
Did you know that high sugar intake also activates the amygdala? As we discussed earlier, an activated amygdala means more stress hormones, which can intensify negative emotions!
Moreover, sugar consumption triggers cravings for even more sugar. When we eat sugar, dopamine, the “feel-good” hormone, is released, encouraging us to reach for more sweets.
The American Heart Association recommends that children aged 2 and older consume no more than 25 grams of added sugar per day—roughly six teaspoons. Be mindful of hidden sources of sugar in foods like breakfast cereals, fruit snacks, granola bars, juice, and flavored yogurt! When these everyday foods are combined with holiday treats, we may be overloading our children’s systems with sugar.
OVERSTIMULATION
The lights, noises, music, and constant action during the holidays can easily overwhelm our children. Here are some things to keep in mind:
- Stick to routines: Whenever possible, maintain your child’s regular routine, even during school holidays.
- Limit screen time: Excessive screen use can disrupt sleep, trigger stress hormones, and negatively affect mood.
- Build in quiet time: If your child doesn’t nap, consider setting aside a “quiet time” after lunch for reading or independent play. If they do nap, allow some snuggle time afterward to help them transition back into the day.
- One-on-one time: Schedule individual time with each child to support their emotional well-being and encourage bonding and communication.
- Get outdoors: Did you know just 15 minutes outside can lower stress hormones and increase feel-good hormones?
- Prepare your child for changes: In the busy rush of activities, we sometimes forget to inform our child about changes to their usual routine. They, like adults, handle transitions better when they know what to expect.
- Take care of yourself: To be the best parent, you also need to meet your own needs—whether it’s taking time alone, enjoying coffee with a friend, getting an extra hour of sleep, or going for a brisk walk.
- Talk about changes: Prepare your child ahead of time for any upcoming changes. Sometimes we forget that they need to be informed too!
TRAVEL TIPS
Car Trips. Ninety percent of Americans drive at least 50 miles from their home during the holidays. If you’re traveling with young children, here are some helpful tips and hacks to make the journey smoother:
- Pack healthy snacks and water in a refillable bottle for easy access.
- Take regular breaks to let everyone stretch their legs and move around.
- Use naptime wisely: Take advantage of your child’s sleep by driving during this time.
- Rotate activities: Bring a variety of things to keep them entertained, such as books, audiobooks, coloring materials (LCD writing tablets are great for travel), games, fidgets, or small toys.
- Play interactive games: Engage in games like “I Spy,” the “Alphabet Game” (finding all the letters of the alphabet on road signs), or the “License Plate Game” (spotting plates from different states).
- Limit screen time: Avoid overloading on screens and ensure regular breaks.
- Keep a fresh change of clothes handy in case of spills or accidents.
- Be prepared for messes: Carry paper towels and garbage bags for easy clean-up.
- Car seat safety: Avoid putting your child in a jacket while buckled up. Instead, opt for a lightweight sweater and use a blanket for warmth.
Flights. Nearly half of Americans plan to travel by plane during the holidays, according to IPX. Here are some tips and hacks to help make your journey as smooth as possible:
- Plan flights around your child’s sleep schedule to help ensure they are well-rested.
- Opt for early morning flights: Experts recommend these for families with young children, as they offer the chance for an early nap and less crowded airports.
- Pack a variety of healthy snacks and plan meals for longer flights, as in-flight options may not always cater to young children.
- Bring a refillable water bottle to stay hydrated.
- Rotate activities: Choose quiet, mess-free toys to respect your neighbors on the plane, such as books or small puzzles.
- Pack pediatrician-approved pain relievers in your carry-on, in case of discomfort from air pressure changes.
- Bring a lightweight sweater and small blanket: Temperatures on flights can fluctuate, and layering helps keep your child comfortable.
- Pack a change of clothes for both you and your child—no one wants to sit in wet clothes after an unexpected spill!
- For screen time, don’t forget child-sized headphones to make it more enjoyable for your child and considerate for other passengers.
Accommodations.
Finally, whether your child is sleeping in a grandparent’s basement bedroom or a hotel room, the environment can impact sleep quality. To help them settle in, consider bringing:
- A travel cot or playpen
- Their favorite blanket or stuffed animal
- A white noise machine to block out unfamiliar sounds
- Room-darkening curtains to create a darker, more sleep-friendly environment
RESPECTFUL BOUNDARIES
Be realistic about what you can and cannot do during the holidays. It’s important to acknowledge that you can’t say “yes” to every invitation or request and still ensure the well-being of your family. Here are some tips for setting boundaries:
- Just say “no”: If you need to decline an invitation or request, be polite but firm. “Unfortunately, we won’t be able to make it this time, but thank you for the invitation.” “We won’t be able to participate in the gift exchange this year.”
- Offer a compromise: Instead of an outright no, suggest an alternative. “We can’t join you for dinner, but would you like to have breakfast with us instead?” “We can join you for lunch but will need to leave by 1 p.m.” “We can’t attend the birthday party, but what if we invite your friend over for a playdate in January?”
- Respect your child’s physical boundaries: It’s essential to ensure that your child isn’t pressured into physical contact they’re uncomfortable with. This means not forcing them to hug or kiss relatives or sit on someone’s lap. Instead, encourage a fist bump, high five, or a wave as a greeting.
- Navigating uncomfortable conversations: If a relative is teasing your child or offering unsolicited parenting advice, address it kindly but firmly. For teasing, say, “It’s important to us that we have a positive experience and enjoy our time together. Please do not tease them about ________.” For unsolicited advice, you can say, “Thank you for your input, but our family has decided to handle this behavior in this way.”
- Avoiding “pass the baby”: It’s OK to set limits on who holds your child. “I’m going to hold onto her, but thank you for offering!” You can also ask family members to wash or sanitize their hands before holding your child: “Sure, you can hold her—here’s some hand sanitizer.” Or, “Our pediatrician has recommended that he stay with us at large gatherings due to his fragile immune system.” Pro tip: If you don’t want others holding your baby, consider baby-wearing.
- Boundaries with food: If family and friends are offering sweets or food to your children, kindly set limits. “I know you’re excited to spoil him, but we are not giving our child sugar yet.” “Due to food sensitivities, please check with me before offering her anything to eat.”
- Boundaries with social media: If someone is eager to post pictures of your child, kindly inform them of your wishes. “We don’t post pictures of our child on social media, so please check with us before sharing any photos that include them.”
MAKE YOUR OWN FAMILY TRADITIONS
Can’t keep up with all the traditions and expectations? Instead of feeling guilt, disappointment or frustration over this season of your life, look at it as an opportunity to make your own family traditions! Have an open conversation with your family and/or partner about what traditions you want to carry on and suggest new ones. Together, you can create a happy and healthy holiday with your loved ones!
