The festive season, with its whirlwind of activities and disrupted schedules, can easily derail a family's healthy routines. According to health experts from the University of Guelph, this often leads to irregular meals, increased snacking, excessive screen time, and later bedtimes, which can heighten household stress.
Making Meals a Family Priority
Despite the hectic pace, carving out time for at least one shared family meal daily is crucial for maintaining healthier eating patterns. This habit provides a valuable opportunity for connection and can help offset the abundance of holiday sweets. The meal doesn't have to be dinner; a shared breakfast can work just as well.
Involving children in food preparation—whether holiday baking, cooking a family meal, or making a dish for a gathering—can increase their willingness to try new foods and may reduce picky eating. For recipe ideas, the researchers point to the free cookbooks developed by the Guelph Family Health Study.
Moving, Playing, and Managing Screen Time
Encouraging outdoor family activities, such as hikes, skating, or walks to see holiday lights, boosts physical activity and supports children's brain development. When indoors, setting clear screen-time limits for the holiday break helps manage expectations and reduce arguments.
Keeping meals screen-free by turning off the TV and putting devices away is a key strategy. Purposeful screen use, like co-viewing a holiday film and discussing it, can also offer cognitive benefits for children.
Protecting Sleep Amid the Festivities
Sufficient sleep is vital for everyone's well-being during the holidays. Research indicates that one in four children does not get enough sleep, with needs ranging from 8 to 17 hours daily depending on age, compared to 7-9 hours for adults.
Maintaining a consistent, calming bedtime routine with screen-free activities like reading helps children unwind. This routine is especially helpful when sleeping away from home, with sensitive children potentially needing extra closeness to feel secure. Giving a "few-minutes warning" before bedtime can also help manage transitions from fun activities.
By integrating these three simple habits—prioritising family meals, balancing activity with screen time, and protecting sleep routines—families can foster connection and find joy even on the busiest holiday days.
