Sugar, Sleep, and Aunt Linda: Why Sleep Routines Matter More Than Ever Over the Holidays
Let me paint a picture for you.
Your kid has had more cookies in one day than they usually eat in a week. They’ve been poked and prodded by well-meaning relatives (“Give Aunt Linda a hug!”), they’ve had to share their new toys with cousins they don’t even remember meeting, and they’re up two hours past bedtime because it’s “just one night.”
And then the meltdown comes. Maybe it’s a scream-fest. Maybe it’s a full-body shutdown under the dining room table. Maybe it’s a tantrum so loud the dog hides.
You’re embarrassed. You’re frazzled. And you’re wondering what on earth happened.
Here’s what happened: your child’s nervous system hit its limit. And one of the biggest reasons why? Sleep. Or the lack of it.
Sleep is Not Optional (Especially for Complicated Kids)
I’m not trying to be a holiday buzzkill, but if your kiddo is sensitive to transitions, noise, sugar, or social overwhelm (and most complicated kids are) then sleep is not the thing you want to mess with (yours or theirs, frankly).
The holidays are already a perfect storm:
Weird foods
Weird relatives (who ask invasive questions and comment on your kid’s outfit and height)
Weird routines (three meals a day becomes one giant grazing session with no vegetables in sight. Which your kid wouldn’t eat anyway, so no big deal, but still.)
Weird expectations (“Be grateful!” “Smile for the picture!” “Share that toy you just opened!”)
All of this = one very dysregulated child.
The only antidote? Keeping some part of your child’s rhythm intact. And sleep is the best place to start.
Protect the Routine Like It’s Your Job (Because It Kind of Is)
Complicated Kids (all kids, really) need predictability to stay regulated. That doesn’t mean your holidays have to be rigid or joyless. It just means that the more flexible you are with the schedule, the more solid you need to be with the sleep routine.
That might mean saying no to the 9pm fireworks show on New Year’s Eve. It might mean ducking out of the party early to get home in time for bath and bedtime. It might even mean packing up a sound machine and blackout curtains and recreating your bedtime ritual in Grandma’s guest room.
Does it take effort? Yes.
Do you sometimes get side-eye from relatives who think you're “too strict”? Also yes.
But is it worth it to avoid the 4-day behavioral spiral that follows a single night of missed sleep? 100% yes.
Because when sleep falls apart, everything falls apart. Attention, mood, flexibility, language, regulation: it’s all connected. You know that 45-minute negotiation over putting on pants? That’s a tired brain talking.
Try This:
Anchor the routine with familiar cues. Even if you're traveling, try to keep the bedtime sequence consistent. Same order. Same songs. Same stuffy. Your kid’s body responds to cues, even if the time zone or setting changes.
Pick one “late night” and plan for recovery. If you’re letting them stay up for a special event (like New Year’s Eve), make sure the next day is low-key, slow-paced, and has a built-in nap or early bedtime. You can bend the routine… but maybe don’t break it without a backup plan.
Sleep is a reset button for the nervous system. And during the holidays, when the whole world goes a little off the rails, sleep can be the thing that helps your child (and you!) survive the chaos without burning out.
And if you’re feeling stuck on how to create routines that actually work, even during wild weeks like this one, schedule a 1:1 coaching session with me. We’ll troubleshoot together so you can go into the new year feeling calm, clear, and like you’ve got a plan.
Happy holidays. Sweet dreams.
xo,
G