How to manage sleep during Chinese New Year

This is a guest post by Eileen from Marmot Baby Sleep Consulting.

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Chinese New Year is the most festive time of the year for Singaporean Chinese - and a season of family, tradition, and joy. But for parents, the excitement often comes with a challenge: balancing festive cheer with your little one’s sleep needs. Late nights, bustling gatherings, and overstimulation can leave everyone exhausted, turning celebrations into stress. The good news? You can enjoy the magic of the season and ensure restful sleep with just a few simple tweaks to your routine.

Here are five simple, practical steps to help you navigate your little one’s sleep during Chinese New Year:

1. Ease the festive stress with a consistent routine

The buzz of Chinese New Year can easily disrupt your child’s sleep routine, but sticking to familiar bedtime cues can help them feel secure, even on busy days.

It can be as simple as a 4 step routine. Changing to PJs, brush teeth, read a book and tuck in to bed. This signals to your little one that it’s time to wind down. Consistency here is key.

2. Add an extra nap to prevent overtiredness

Late-night celebrations might mean a delayed bedtime, which can lead to overtiredness and meltdowns. An extra nap in the early evening can help recharge their energy and make those later bedtimes a little smoother. And take a shower or bath before going out, so that your little one is ready for bedtime once you are back. 

How to add it:

✨ Plan for a short 15–20 minute nap in the evening, instead of the usual bedtime. This could be at home, during a car ride, or even a stroller walk.

✨ Cap the nap at 20 minutes - it should refresh them without making it harder for them to sleep later that night. Resist the temptation to give a longer nap as it would mean a transition to a deeper sleep, which makes it harder for your little one to wake from, and likely more cranky when awake.

This small adjustment can make a big difference, ensuring your little one stays calm and content through the celebrations.

3. Navigate nap times amidst festivities

Maintaining nap schedules during Chinese New Year takes creativity, but preserving some downtime is crucial to avoiding overtiredness.

Strategies for managing naps:

✨ On-the-go naps: If a full nap at home isn’t possible, plan for naps during car rides or stroller walks. Try to keep to regular nap schedules as much as possible, even if it means taking a small detour to extend the nap slightly. This can make settling down easier once you arrive at your destination!

✨ Find quiet spots: Scout out a peaceful nook at a relative’s house where your child can take a quick nap. For babies, a nap in the carrier could also work wonderfully here!

✨ Plan around key events: Arrange naps before or after major activities - like reunion dinner - so your little one feels rested and ready to enjoy the next celebration.

4. Manage overstimulation

Chinese New Year is full of colourful decorations, exciting traditions, and lively gatherings—all of which can overstimulate little ones, making it harder for them to settle at bedtime.

✨ Wind-down time: After a busy outing—like a trip to Chinatown or a family gathering—create a calm environment at home with dimmed lights, cuddles, or a quiet story. 

✨ Watch for cues: Look for signs of overstimulation, such as clinginess or fussiness, and give your child space to decompress.

✨ Moderate sugar: Festive treats are part of the fun, but too much sugar can ramp up energy levels. If possible, avoid giving toddlers under 2 any CNY sweet treats.

(Pssst: This Multicultural Feelings Chart is perfect for setting up a Calming Corner in your home, and comes with a free guide with great strategies for helping your 0-8yo child learn to regulate their emotions too!)

5. Lean on your support system

Chinese New Year is all about family - and sharing responsibilities can make a world of difference. Communicating your child’s needs to relatives can ease the pressure and help everyone enjoy the celebrations.

✨ Manage expectations: Let family members know about your child’s routine so they can help maintain it (or at least, so they don't get too upset about it). Here's some sample scripts to help you do that:

Dear [family], we’re so excited to see you at [reunion dinner] this year! We really want [baby's name] to be well-rested and ready to enjoy the time at your place when we get there, so we will be arriving after his/her nap, around [time]. Looking forward to spending a wonderful New Year’s celebration together!

Dear [family], we're really looking forward to seeing you at [CNY gathering] during CNY! We can't wait for you to see how much [baby] has grown. We will need to leave around [timing] for [baby]'s nap, so that he/she doesn't get too cranky. We really appreciate your understanding and support in helping [baby] stay relaxed and content.

✨ Tag-team parenting: Take turns with your partner to manage sleep routines such as a nap, so you both get some downtime, or a catch up with family.

✨ Ask for help: Don't be afraid to ask trusted relatives to keep an eye on your little one while you grab a moment to recharge.

Chinese New Year is a time to celebrate family, tradition, and togetherness—but it doesn’t have to come at the expense of your little one’s sleep. By sticking to bedtime routines, adding a quick nap when needed, and leaning on your support system, you can find a balance that works for your family.

Remember, it’s not about perfection—it’s about flexibility, planning, and making the most of this special season.

Let’s make this Chinese New Year a joyful, restful celebration for your entire family.

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P.S. Check out Little Lalang's bamboo zip rompers — ultra-soft, breathable, and perfect for cozy naps and festive visits! Plus, our multicultural Feelings Chart is a great resource for helping little ones learn to identify and express their emotions during all the excitement. Because smooth routines and happy hearts make celebrations even better! 💖

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Eileen is a Singaporean living in Germany, specialising in helping international families with children aged 0–5 years achieve better, more restful sleep so they can get the best start in life. As a mum of two, and previously a management consultant, she understands the challenges modern parents face and combines her expertise with a compassionate, science-backed approach to help families thrive.

Follow Eileen on Instagram: @marmot.baby.sleep ; Visit her website for personalised sleep support: www.marmot-baby.com