I don’t know about you, but I love Halloween. Going to Halloween parties, watching scary movies, and eating all of the Halloween candy. Regardless of whether or not you’re an adult or a child, going crazy on Halloween candy on October 31st is always a good time.
According to the American Heart Association, candy makes up for 9 percent of the added sugar that Americans consume. While every once-in-a-while candy indulgences are fine, the AHA recommends that adult men consume no more than 36 grams (9 tablespoons) of added sugar and adult women should consume no more than 25 grams (6 tablespoons) of added sugar. (1) The American Academy of Pediatrics recommends that children older than 2 years should consume no more than 25 grams (6 tablespoons) of added sugar, and that children under the age of 2 should consume as little added sugar as possible. (2)
Despite the fun of chowing down on Halloween candy, a late night sugar rush will probably be rough on your sleep, and with Halloween falling on a weeknight, getting your child up for school, or yourself up for work, can be pretty tough.
Given the fact that Trick or Treating is taking place tonight, and Halloween festivities will probably continue into the weekend, getting some quality rest will probably be top of mind. Luckily enough for you, we have some tips and tricks that can help you ease these sugar-packed nights.
How Can I Make Sure My Kid Gets A Good Night Of Sleep On Halloween?
It’s no secret that eating super sugary and processed foods, like most Halloween candy is, will do some damage to your sleep. (3) However, there are some things that you can do to make sure that your kids are still getting a good night of sleep.
Dr. Shalini Paruthi, spokesperson for the American Academy of Sleep Medicine and Adjunct Professor, Saint Louis University School of Medicine shared some tips and tricks to get your kid to fall asleep with Sleepopolis.
Dr. Paruthi suggests that parents should “plan backwards from bedtime,” saying that “Especially when there are super fun exciting events going on such as trick-or-treating or a neighborhood Halloween block party, we want to be sure we leave enough time to be able to complete the bedtime routine in full. For example, if bedtime is usually 8pm, and bedtime routine starts at 7:30pm with a shower, then we want to make sure our evening activities are done and wrapped up before 7:30pm so we can start the bedtime routine on time.” (4)
As for the sugar consumption, Dr. Paruthi tells Sleepopolis that “some planning ahead, compromise or rationing out the candy over time, might be helpful, especially if on previous occasions, too much sugar made it difficult to fall asleep on time.” (4)
Long story short, you can let your kid enjoy Halloween and still make sure they get a good night’s sleep. You know best how your kid responds to a lot of sugar and staying up late, so making a decision based on prioritizing sleep and what you know that your kid can handle will hopefully make Halloween bedtime a bit easier this year.
How Can I Make Sure I Get A Good Night Of Sleep On Halloween?
Halloween isn’t just for kids, there is plenty of candy for adults to consume, and also some drinking that may or may not be taking place over the next few days. That being said, prioritizing sleep is still super important, even when you’re planning on drinking and consuming candy during Halloween weekend.
Sleepopolis has several tips that help you get good sleep even if you’re going to be drinking this weekend. Doing things like drinking within the CDC recommended guidelines for alcohol consumption, not drinking on an empty stomach, and staying hydrated can helps stave off some of the nastier effects that drinking can have on your sleep.
Additionally, the same rules that apply to your kid’s sugar consumption, should probably apply to you too. Rationing out your candy consumption over time can help make sleep a bit easier to come by this weekend.
Making sure you get your 7-8 hours of sleep, despite a potentially late bedtime, will also be important to keep in mind this weekend.
Does Sugar Keep You Awake? The Relationship Between Sugar and Your Sleep
13 Sleep Tips for Kids From Parents Who Have Been There
Have You Heard the Halloween Myth About Never Sleeping With an Empty Chair In Your Bedroom…?
Getting Your Kids To Sleep At Any Age
Sources
- How much sugar is too much?. American Heart Association. September 23, 2024. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
- Korioth, Trisha. Added sugar in kids’ diets: How much is too much?. American Association of Pediatrics. March 25, 2019. https://publications.aap.org/aapnews/news/7331/Added-sugar-in-kids-diets-How-much-is-too-much?autologincheck=redirected
- Chung, Nikola, Bin, Yu Sun, Citsulli, Peter A., et al.,Does the proximity of meals to bedtime influence the sleep of young adults? A cross-sectional survey of university students. International Journal of Environmental Research and Public Health. 2020. DOI: 10.3390/ijerph17082677
- Paruthi, Shalini. Personal Interview. October 30, 2024.