The Holidays Are Here: Embracing Sleep Disruptions Without Fear
It’s that time of year—holiday parties, family gatherings, late-night celebrations, and a flurry of events that make life richer, but let’s be real, they can also send sleep routines into a tailspin. For families supporting autistic learners, the idea of disrupted sleep might feel daunting. But here’s a refreshing perspective: it’s okay to let sleep take a back seat while you enjoy the season.
Yes, you heard that right (and you can take it from me, my family’s personal Sleep Sheriff)). Life isn’t about perfect routines 100% of the time. It’s about balance, and the holidays are a time to lean into joy, connection, and a little chaos. The key is knowing how to recalibrate once the festivities are over.
Permission to Prioritize Fun
The idea that bedtime should always come first can be limiting, especially during the holidays when memories are being made. There’s no rule saying you have to leave the party early because of a strict sleep schedule. Giving families permission to embrace flexibility is not only realistic but also fosters a more positive relationship with sleep routines.
The occasional late night or skipped bedtime routine isn’t going to undo all the progress you’ve made. What matters most is helping families understand how to gently guide sleep back on track once the celebrations have passed. Sleep disruptions are inevitable, but they’re not insurmountable.
Getting Back on Track
When the holidays are over and life begins to settle, here’s how to help families recalibrate their learners’ sleep:
Ease Into Normal Routines
Don’t stress about snapping back to a rigid schedule immediately. Gradually reintroduce consistent bedtimes and wake-up times over a few days. Adjust by 15-30 minutes each day until you’re back to the usual routine.Create a Post-Holiday Wind-Down Routine
After the excitement of the holidays, learners may need extra help transitioning to calm evenings. Introduce soothing activities like reading, listening to soft music, or dimming the lights an hour before bed to signal that it’s time to wind down.Focus on Daylight Exposure
Natural light helps reset the body’s internal clock. Encourage families to spend time outdoors during the day to support the return of normal sleep patterns.Be Consistent (But Not Perfect)
Remind families that consistency is the goal, but perfection isn’t necessary. Life happens, and routines can take time to re-establish. A flexible approach is often the most sustainable one.
A Message of Encouragement for Families
The holidays are about connection, joy, and experiences that enrich life. Sleep disruptions will happen, but they don’t have to be a source of stress. By equipping families with the tools to recalibrate after the festivities, we help them approach the season with confidence and positivity.
As BCBAs, we have the privilege of helping families navigate both the big and small moments of life. Let’s empower them to embrace the holidays fully, knowing that sleep will find its way back on track once the celebrations wind down.
Want to dive deeper into creating sustainable sleep routines that can withstand even the busiest holiday seasons? Let’s talk. Whether it’s through a workshop, keynote presentation, or personalized support, I’d love to help your team navigate sleep challenges with grace and flexibility.
Sleep well (eventually) and enjoy the season!
