The Christmas Slowdown- How Late Breakfasts Disrupt Sleep More Than You Think

Time off over Christmas feels luxurious- slow mornings, no alarms, later breakfasts, lazy lounging. But those small shifts can have a surprisingly fast effect on your sleep.

Here’s why timing matters:

Breakfast is your circadian “daytime switch.”

Your internal clock uses morning food as a major signal to start daytime hormone production. When you delay breakfast:

• cortisol stays higher for longer

• energy regulation becomes erratic

• hunger cues shift into the afternoon and evening

• melatonin release is delayed

• your entire sleep-wake cycle slides later

You can end up wide awake at midnight- without meaning to.

All because your first meal happened at 11 a.m. instead of 7–9 a.m.

Children feel this shift even more intensely.

Their rhythms are sensitive, easily influenced, and deeply tied to routine. A few late breakfasts create:

• later naps

• later bedtimes

• bedtime resistance

• night wakings

• overtired evenings

This doesn’t mean your time off needs rigid structure- just gentle anchoring points.

Holiday rhythm tips:

• Try to keep breakfast within 60–90 minutes of waking

• Prioritise morning light exposure

• Keep naps roughly within their usual timeframe

• Keep dinner light enough to support digestion before bed

Slow mornings are beautiful.

But completely shifting your first meal shifts everything- especially sleep.

Keep the softness of the season, just with enough rhythm to support your body and your little ones.