A new parents guide to surviving The Toddler Trifecta: Screens, Sugar and Sleep

As we all start to shift gears for the year, our weekends may be filling up with friends and family, outdoor picnics and braais. Now picture this: it’s 8pm, you’re waiting for dessert, and your little one is bouncing off the walls with the other kids, equal parts excitement and standard toddler energy.

Snacks and ice-creams have been devoured, and there may have been more than one or two episodes of Paw Patrol. There’s no hope for bedtime peace today.

The lead up to the festive season brings joy and often a bit of chaos. For toddlers though, this time can also spell disruption with sugar highs, extra screen time and bedtime routines out the window.

It’s the perfect storm that I like to call the Toddler Trifecta: screens, sugar and sleep. And it’s exactly what I experienced a few days ago.

Toddlers (and preschoolers) thrive on rhythm and predictability. Their little nervous systems are set up to respond to cues like the midday nap, set mealtimes and snack times and a sacred bedtime routine. But during the holidays, that rhythm gets disrupted.

There are new experiences, new faces, celebrations, lots of treats, and maybe more screen-time than usual. Each of these alone can affect your toddler, and together? They’re a triple threat.

The holiday overload

Overstimulation matters, for kids and parents alike. But loud voices and laughter, new environments and late nights raise stress levels in little bodies.

Add to that, sugar surges and quick visuals, it’s no wonder the wind-down is a struggle. Screens just add another layer. So, if you’ve switched on the TV or passed the kids an iPad or tablet to keep busy while the grown-ups are talking, know what you’re in for.

Fast-moving visuals keep the brain alert, even when the eyelids are heavy and blue light delays melatonin release, essential to help prepare the body and mind for sleep. My four-year-old requires an extra hour to wind-down on a ‘fun day’.

The Sugar Surge

Sweet treats are everywhere, and I don’t mind it. The juice, chips, extra biscuits and ice creams come out and everyone indulges. But we know too well that sugar isn’t just about energy, it influences mood, focus and sleep quality too.

Research has shown that toddlers who have a higher intake of sugar and more screen time tend to have more sleep-related issues. Sugar leads to a rapid rise in blood sugar levels, followed by a crash.

This rollercoaster effect can make it harder for kids to calm down for bedtime and stay asleep through the night. Then there’s the irritability, restlessness and tantrums which then make bedtime even harder.

The Screen-time Spiral

I said it earlier, you might rely on a screen to buy yourself some time while you organise the house, prepare a meal or relax with guests. Totally understandable and I’m with you.

But for toddlers, screens create a cascade effect. Beyond blue-light concerns, screens often replace social interaction, outdoor time and usually add to the queue of things your toddler needs to wind down from. It’s all connected, The Toddler Trifecta.

It helps by being prepared and making less harmful choices in the content you choose, if you must. Calmer, low stimulation shows such as Daniel Tigers Neighbourhood, Trash Truck and Puffin Rock or Nature clips and documentaries are better options for their little minds.

The Sleep Connection

Admittedly, I write this column having experienced first-hand the toddler trifecta as recently as the past Saturday. Sleep is the anchor and I’m obsessive about it. When sugar and screen time push bedtime later or reduce deep sleep quality, everyone is in for a rough night and following day.

Kids get overtired yet paradoxically act as though they’ve had an energy boost. Red flags include crankier, easily frustrated, more clingy than usual, skipping naps or difficulty falling asleep.

I know my little one’s nervous system needs a reset when I am faced with any of that. A consistent bedtime ritual helps, a slow warm bath, stretching (gentle toddler-friendly yoga if you’re like me), a story, dim lights, and certainly no screens.

The Calm Holiday Plan

It’s silly to hold yourself to any standard of perfection when you have a toddler on your hands, but a little planning goes a long way. Here are a few easy tweaks to protect your child’s calm without being a total buzzkill or party pooper:

1. Keep a loose rhythm: Even if things shift, and it probably will, try to preserve at least one predictable moment such as nap time or some quiet time reading a book.
2. Screen-free zones: Pick key moments (mealtimes, mornings, pre-bed) where screens are off and out of reach.
3. Connection breaks: When things get hectic, pause for 5-minutes by taking a walk outside, or doing something fun together to help regulate both of you. It helps!
4. Prioritise sleep: It’s okay to opt for an early bedtime and work around it. Having a well-rested toddler is a priority.

The festive season shouldn’t feel like a minefield of boundaries and as new parents it can be filled with worry, judgment and desperate exhaustion. I appreciate being considered as a parent with little ones to enjoy my time too. The holidays can feel lighter and more joyous when we protect the core needs of our little ones.

We aren’t about banning sugar or screens, just plan with a few gentle limits and don’t slip on plenty of connection and presence. And trust me when your toddler falls asleep peacefully and wakes rested; you’ll feel that keDezemba vibe a lot more. Here’s to the fast-approaching holiday season and not being entangled in the toddler trifecta.