As the Christmas holidays approach,parents are reminded of the potential disruptions to children’s sleep routines,which can lead to negative impacts on their health adn academic performance. The Spanish Sleep Society (SES) highlights that important changes in sleep patterns, akin to jet lag, can leave children feeling tired and irritable when they return to school. Dr. Óscar Sans emphasizes the importance of maintaining a consistent sleep schedule, suggesting that deviations should be limited to no more than two hours from regular school nights. To support healthy sleep, experts recommend that young children take naps, while older teens should avoid lengthy daytime sleep. Additionally, exposure to morning sunlight is crucial for regulating circadian rhythms, ensuring that children can enjoy the festive season without compromising their well-being.
Interview with Dr. Óscar Sans on Maintaining Children’s Sleep Routines During the Holidays
Editor: With the Christmas holidays fast approaching, manny parents worry about the impact that disruptions to sleep routines can have on their children. What changes do we typically see in children’s sleep patterns during this time?
Dr. Óscar Sans: The holiday season frequently enough brings about critically important changes in children’s daily schedules.These changes can be likened to the effects of jet lag, where children may feel tired and irritable upon returning to school. Disruptions can stem from late-night parties, travel, and general overstimulation, which can all led to fatigue and effect both health and academic performance.
Editor: That sounds challenging. What do you recommend parents do to manage these potential disruptions?
Dr. Óscar Sans: It’s crucial for parents to maintain a consistent sleep schedule as much as possible. I recommend limiting deviations to no more than two hours from their regular school nights. This helps to minimize the impact on their circadian rhythms and makes it easier for children to adjust back to their normal routines after the holidays.
Editor: Are there specific age groups that require different strategies regarding sleep?
Dr. Óscar Sans: Yes, absolutely. For young children, short naps can be beneficial during the day to help recharge them without interfering too much with nighttime sleep. On the other hand, older teens should avoid lengthy daytime naps, which can disrupt their nighttime sleep and lead to increased tiredness. Balancing these needs is essential, especially during the festive season when activities are plentiful.
Editor: Sunlight exposure is often mentioned in relation to sleep health. How important is this for children, notably during the winter months?
Dr. Óscar Sans: Exposure to morning sunlight plays a vital role in regulating our circadian rhythms. it helps signal to the brain when it’s time to be awake and promotes better sleep patterns. During the winter, especially with shorter days, encouraging children to spend time outside in the morning can be very beneficial in helping them maintain their sleep cycles, even amidst holiday festivities.
Editor: What are some common mistakes parents make regarding their children’s sleep during this time of year?
Dr. Óscar Sans: One major mistake is overstimulating children late in the evening.Activities and parties can run late, and this overstimulation can make it hard for children to wind down at bedtime. Additionally, it’s important to create a calming bedtime routine that signals to children that it’s time to sleep, nonetheless of the holiday excitement.
Editor: can you provide some practical tips for parents to ensure their children get the best possible sleep during the holidays?
Dr.Óscar Sans: Certainly! Here are some actionable tips:
- Stick to a Schedule: Keep bedtimes consistent when possible,allowing for only small adjustments.
- Limit Stimulation: Avoid high-energy activities close to bedtime.
- Encourage Daytime Naps for Younger Kids: Just keep them brief to avoid interfering with nighttime sleep.
- Promote Outdoor Time: Get children outside in the morning light to help regulate their body clocks.
- Create a Relaxing Environment: Ensure the sleep environment is calm and conducive to sleep,with minimal distractions.
By incorporating these strategies, parents can help their children enjoy the festive season while safeguarding their well-being and sleep health.