How to Protect Oral Habits During the Holidays

When the holiday season rolls around, so do changes in routine. Between travel, late nights, indulgent meals, and packed schedules, it is easy to let healthy habits take a back seat. For families working on breathing, chewing, and posture habits, the season can quietly chip away at the progress you have made throughout the year.

This does not mean you need to restrict celebrations or turn into the habit police. Instead, think of the holidays as a chance to build consistency through small choices. Myofunctional therapy is all about awareness and routine. Even when things feel out of rhythm, a little intention can go a long way.

Let’s look at three common disruptions and how to manage them in a low-stress, flexible way.

Disruption 1: Mouth Breathing and Seasonal Stuffiness

Colds, dry air, and extra screen time can all increase mouth breathing. Add in unfamiliar sleeping arrangements or late nights, and both kids and adults may start waking up with dry lips, drool on the pillow, or morning fatigue.

Try to gently reinforce nasal breathing throughout the day. For children, make it fun. Use stuffed animals as breathing buddies during quiet time or bedtime. Encourage reading time with lips closed and tongue resting on the roof of the mouth. A warm bath or humidifier before bed can also ease nasal congestion.

Adults can benefit from similar habits. Taking deep breaths through the nose before sleep or during stressful moments can reset posture and encourage better nighttime breathing.

Disruption 2: Grazing and Soft Holiday Foods

Holiday food is often rich, comforting, and soft. This is wonderful for enjoyment but can mean less chewing and reduced tongue and jaw activity. Combined with grazing throughout the day, it can become a season of passive eating that disrupts functional chewing habits.

To balance this, add a few structured meals where the whole family eats together, sitting upright with feet flat and screens put away. Include a crunchy or chewy food on the plate, like raw vegetables, roasted meats, or crisp fruits. These support healthy oral development and remind the mouth what active chewing feels like.

Even during travel or parties, simple swaps can help. An apple instead of a soft cookie. Carrot sticks alongside hummus. Chewing builds strength and keeps awareness high.

Disruption 3: Changes in Sleep and Routine

Late nights, long drives, and different time zones can throw off sleep. This has a ripple effect on oral rest posture, especially for those prone to mouth breathing or restless sleep.

Build in breaks during the day. Even 10 minutes of quiet time with a book or a soft playlist can help regulate breathing and posture. If your child uses nasal strips, a humidifier, or a sleep aid, pack them for travel and use them consistently.

Try to return to normal sleep routines within a few days after big events. The earlier this reset happens, the more smoothly everyone transitions back to healthy habits.

A Season of Grace and Gentle Reminders

The holidays are not about perfection. They are a time to connect and celebrate. But connection can happen alongside care. When you model good habits, your children are more likely to follow. When you weave in gentle reminders instead of rigid rules, consistency feels possible rather than pressured.

At our Orange County myofunctional therapy practice, we encourage families to approach the holidays with grace. You do not need to do everything right. You simply need to notice, adjust, and keep moving forward. Small choices still matter.