Helping Kids Regulate During Busy Seasons with Healthy Sleep

The Christmas season brings wonderful traditions, time with family and friends, and plenty of delicious treats! Our homes and routines often change during this time. While these celebrations are special, they also remind us how important it is to support our children as they adapt, grow in confidence, and maintain healthy bodies and minds.

One of the biggest factors impacting children’s well-being is sleep. As Mary Jo Wyse notes, “Many of us underestimate the critical link between sleep and a child’s well-being.” Especially during busy seasons, sleep acts as the fuel our brains need to reset, regulate emotions, and handle new challenges.

Research consistently shows that when anyone—children or adults—lacks sleep, we may feel irritable, overwhelmed, or more anxious. Because children are growing and changing so quickly, they need consistent rest even when life gets hectic.

So how can we support this refueling process? Here are a few helpful tips:

1.  Know how much sleep children (and adults) need.
The American Academy of Family Physicians recommends:

  •  4–12 months: 12–16 hours (including naps)
  • 1–2 years: 11–14 hours (including naps)
  • 3–5 years: 10–13 hours (including naps)
  • 6–12 years: 9–12 hours
  • 13–18 years: 8–10 hours

Adequate sleep is closely linked to long-term physical, emotional, and cognitive health for all ages.

2.  Watch for signs of too little sleep.
Children who are sleep-deprived may act unusually silly, hyperactive, irritable, anxious, clingy, or emotional. They may also become more accident-prone or aggressive.

3.  Revisit sleep habits if your child seems anxious.
Dr. Shimi Kang notes that “sleep deprivation is about as bad as chronic smoking for your health.” Improving sleep can significantly help children and teens manage their feelings and thoughts. Modeling sleep as a “health habit,” like exercise and healthy eating, helps children understand its importance.

4.  Treat bedtime as a firm decision, not a suggestion.
A regular routine—even during school breaks—helps the brain refuel more effectively. Midday naps or rest times can provide young children with a much-needed “reset” so they have the mental energy to engage positively for the rest of the day.

According to the National Institutes of Health (NIH), insufficient sleep is linked to depression, difficulty resolving conflict, and learning challenges. When we get adequate rest, we are better equipped to handle stress and build resilience.

5.  Build predictable sleep habits.
Consistent routines provide comfort and reduce bedtime negotiation. Begin winding down about an hour before bed by dimming lights, turning off screens, and choosing calming activities such as reading, quiet conversation, or a warm bath.

Prayer is an essential part of this routine as well. When we pray together, we can turn our worries over to God and ask for His help, offering children a sense of calm, safety, and trust in His care.

Keeping a list of calming activities can also be helpful on restless nights. While music calms my daughter’s thinking, it stimulates mine—each child is unique, and strategies may need to be individualized.

Sleep plays a vital role in keeping our children’s brains healthy, resilient, and ready to enjoy the season and its many blessings. I pray your family finds these tips helpful this Christmas.

About the Author
Brenda Bernard has served as the Preschool Director at Sioux Falls Lutheran School since 2019. With 26 years of experience in the Sioux Falls School District as an elementary special education teacher, early childhood program administrator, and special education coordinator, she brings a wealth of knowledge to her role. She has also presented on topics including student and teacher resiliency, classroom management, autism, and dyslexia. Passionate about fostering academic, emotional, and spiritual growth in young learners, Brenda is dedicated to continuous learning and collaboration at SFLS.

About Sioux Falls Lutheran School
Sioux Falls Lutheran School is a family-centered community committed to developing capable Christian servant-leaders who are World Ready and Faith Secure. We provide students with the academic, social, emotional, and spiritual tools they need to thrive in today’s complex world. By maintaining high academic standards, employing exceptional teachers, and upholding a Christian worldview rooted in Scripture, we partner with families to nurture children’s God-given gifts and prepare them for a lifetime of faithful service.

Sources:
Kang, Dr. Shimi. The Self-Motivated Child.
Wyse, Mary Jo. https://www.imom.com/worries-and-anxiety-sleep-helps-kids-build-resilience/