The holiday season is a joyful time filled with family, friends, and plenty of gatherings and events. However, this time of year can also disrupt our little ones’ routines, leading to overtired and cranky babies and toddlers. 

Luckily, with some sleep understanding, thoughtful planning, and flexibility, you can help your child stay on track and actually enjoy the holidays while ditching the extra stress! 

Below are my top 7 tips for keeping your baby or toddler’s sleep on track during holiday travel and seasonal festivities.

1. Stay on Track (As Much As Possible)

Babies and toddlers thrive on routine, but the holiday season often throws off our daily schedules. 

The excitement and increased stimulation can lead to sleep disruptions, making it difficult for your child to transition to nap or bedtime.

What to do: Try to simulate your child’s usual sleep routine as closely as possible. Perfection isn’t the goal, but keeping certain cues—like bath time, their sleep sack, or their favorite bedtime book—can signal to your little one that it’s time for sleep, even in a new environment. 

Sticking to these familiar routines helps ease the transition from play to sleep and lessen the resistance you will see when it’s time for sleep.

2. Prevent Overtiredness

Overtiredness is the enemy when it comes to sleep. It becomes especially challenging during the holidays when nap schedules can go out the window, and bedtime gets pushed later than usual. 

Overtired children often resist sleep (due to a loss of sleep pressure aka their drive) take shorter naps and wake up more frequently during the night.

What to do: While it’s inevitable that holiday schedules will be a bit off, prioritize sleep when you can. For example:

• Late nights: If you know you’ll be out late, try offering a longer nap or sneaking in a catnap to prevent overtiredness. When you get home, skip the long routine and do a quicker version of a bedtime routine to get them to bed as soon as you can, without adding to their over-tiredness. 
• Missed naps: If a nap gets skipped (it happens! I’ve been there), opt for an earlier bedtime. A good rule of thumb is that an earlier bedtime is better than pushing through overtiredness. 

Remember, well-rested children will enjoy the holidays just as much as you do!

3. From Play to Sleep ~ Create Ease with Transition

The holidays often mean a house full of people, cousins to play with, and lots of new toys to explore. These exciting activities can make it harder for children when it comes time to switch gears and get ready for sleep. Especially toddlers! 

What to do: To help your child transition smoothly from active play to bedtime or naps, build in extra wind-down time. I recommend adding 5-10 minutes to nap routine to allow for some quiet time — this can look like quiet floor play, reading a book, cuddles, or simply relaxing in a calm space with a parent or caregiver. 

This extra time helps your child’s system shift from the excitement of play to the calm needed for sleep.

4. Travel Tips: Flights and Car Rides

Traveling during the holidays often means sleep schedules get thrown off. Whether you’re on a road trip or catching a flight, it’s tough to perfectly align travel with your child’s sleep schedule.

What to do: Don’t stress too much about sticking to the exact schedule during travel days. Instead, once you arrive at your destination, assess when your child last slept and adjust their sleep times accordingly. Try to aim for the next nap or bedtime based on their awake window. Once you settle in, focus on getting their sleep routine back on track.

I share with my families, think of travel day as “it is what it is”. Do your best to arrive safely and with your sanity. 

Tip ~ if you are traveling to another time zone, whether just a few hours difference or twelve+, I recommend jumping into the new time zone, to help your child start aligning with the new time, right away. 

5. Create a Familiar and Cozy Sleep Space Away

Sleeping away from home is an adjustment, especially if your child is used to a specific sleep environment. Our goal is to aim to recreate their home sleep space as closely as possible to help them settle in more easily.

What to bring:

• Travel blackout blinds or a SlumberPod for a dark sleep environment. It’s the best and so easy! 

BONUS, Please use DISCOUNT CODE ~ EMPOWERED for a discount on your SlumberPod!

• A travel sound machine like the Yogasleep Hushh to help drown out potential internal or external noises. Note ~ make sure a sound machine is placed 5 to 6 feet away from their sleep space. 
• If your child sleeps with a lovey or snuggle buddy, bring it along!
• If your child sleeps in a sleep sack, make sure to bring that as well. 

By keeping their sleep environment consistent, you’ll help them recognize it’s time for sleep, no matter where you are.

6. Festive Goodies: Savoring the Sweetness Without the Meltdowns

Holidays often come with sweet treats, and while it’s fun to let your little ones indulge (and us too!), too much sugar can affect their sleep and mood.

What to do: To minimize the effects of sugar, try pairing treats with some fat, protein, and fiber to help stabilize their blood sugar. 

For example, this can look like offering a balanced mini meal before or along with their treat and/or dessert. This balance helps prevent the dreaded sugar spike and crash and its negative impact on sleep.

7. Take a Breath: Holiday Stress and Parenting

The holiday season can be overwhelming for parents too. Between family gatherings, preparing meals, and parenting in front of an audience, it’s easy to feel the stress of it all.

What to do:

• Regulate your own stress: If you feel overwhelmed, take a moment to step away or practice a quick breathing exercise. I find the “double breath” technique the most helpful for me: How to ~ breathe in deeply and slowly through your nose, then pause at the top of that breath, then take a short “top-off” breath before exhaling slowly all the way out. Repeat this three times to help calm your nervous system. 
• Set boundaries: If you find yourself bombarded with unsolicited parenting advice or triggering comments, remember that you’re doing your best. Establish boundaries that protect your energy and focus on what works best for you and your family. 

Final Thoughts

Navigating the holidays with little ones can feel overwhelming, especially when it comes to preserving sleep routines. But with a little flexibility, some thoughtful adjustments, and a lot of grace for yourself, you can enjoy the season while ensuring your child gets the rest they need.

Let this holiday season be about creating memories—not stressing about sleep. You’ve got this!

Wishing you and your family safe travels, less stress, and holiday season enjoyment.

xo,

Anne