Sleep is essential for children's physical and mental development. During sleep, the body repairs itself, consolidates memories, and supports cognitive functions, emotional regulation, and growth. For children, the amount of sleep needed varies by age, but most need between 9 to 11 hours each night. Yet, during holiday vacations, sleep routines often get disrupted, leading to negative consequences for children’s health, mood, and academic performance.

A lack of adequate sleep can affect children’s behavior, causing irritability, hyperactivity, and difficulty concentrating. Research shows that sleep deprivation impairs the brain's ability to process information, which can lead to problems in school when the break ends. Furthermore, chronic sleep deprivation can increase the risk of weight gain, weakened immune systems, and emotional issues such as anxiety and depression.

Parents can help children maintain healthy sleep habits during the holiday vacation by establishing a consistent sleep routine. Even though it’s tempting to stay up late for holiday activities, setting a regular bedtime is crucial. A consistent routine helps signal to the brain that it's time to wind down, improving the quality of sleep. Additionally, limiting screen time before bed is essential. The blue light emitted from phones and tablets can interfere with the production of melatonin, the hormone that regulates sleep.

Creating a calming bedtime environment is also key. Dimming the lights, playing soft music, taking a bath, or reading a book can help children relax and prepare for sleep. Maintaining a cool, quiet, and dark room can further support restorative sleep.

Lastly, parents should encourage physical activity and avoid allowing napping during the day. Engaging in outdoor activities or sports and limiting napping helps children expend energy, making it easier for them to fall asleep at night. By maintaining these sleep-friendly practices, children can enjoy both the fun and rest they need during the holidays for better health.