Summer Sleep Travel Tips
Summer is officially here, our world is opening up and we’re getting the itch to travel again! This is an exciting time! You finally get to take the family trip to Disneyland, visit the Grand Canyon, or even better, visit family and friends you haven’t been able to see for over a year! Even though going on vacation is supposed to be fun and relaxing, it’s not always so stress-free when traveling with little ones. It doesn’t matter if you have a great sleeper or a sensitive sleeper, the idea of having to change their sleeping environment, sleep routines, habits, and schedules can make you anxious about the upcoming trip. I’ll be the first to admit that traveling with your kiddos may throw some trenches in their sleep, but I believe the benefits of family vacations outweigh the risks! Even though you’re bound to encounter sleep disturbances for your child during travel, I am providing you tips on what I feel will best prepare and make the process much smoother.
Changing Time Zone
Changing time zones can be similar to dealing with Daylight Savings- for every one hour of change, it takes around about one day of adjusting. It’s helpful to expose your child to lots of sunlight during the day, especially the morning sun, because this helps regulate and reset their circadian rhythms. To help this adjustment, it’s important to continue to wake your child up at their normal time the next morning after your travels, except when crossing multiple time zones, then give your child a day to sleep in and continue their normal waking schedule the following day.
Once you return home it’s time to get back to the basics! This means your regular schedules, routines, and sleep environment. Depending on the length of your trip and how many time zones you crossed on your travels, it may take up to a week to fully adjust back. During that week, I recommend having a low-key reset day upon your arrival home (your child may be extra fussy) and implement an early bedtime. Your child will eventually adjust to the new time zone, just be patient and give it at least a couple of days!
When possible, I also recommend planning your travel time around the times they would normally be sleeping. This is not always doable so plan on having less activity following the day of your arrival, as your child probably didn’t get the restorative sleep they needed.
Sleep Routines and Schedules
It’s best to do the same bedtime and naptime routines you do at home when traveling. This helps your child continue to recognize when it's time to go to sleep and is also comforting for them! On days this just isn’t possible, do your best to have an earlier bedtime that night or plan on a more relaxed day the following day so they can get back on schedule.
For toddlers, it helps to give them a warning that it’s time for their bedtime routine. It’s also important to find a calming activity to transition them from play to sleep. Take this opportunity and time to talk about all the fun things you did that day! Finally, keep it simple so anyone can do the routine (friends, family members, etc.).
Bring the Comfort of Home with You
Sleeping Environment:
For toddlers and older children, familiarize them with their new sleeping space and where you will be sleeping as well- this can help make the change less overwhelming. It can be helpful to bring a white noise machine, portable crib, and blackout curtains or garbage bags (don’t forget the tape!) to help darken the room. Remember to keep the temperature cool and comfortable.
Comfort Item
Bring at least 1 (or more) comfort item from home (blanket, stuffed animals) for your child to hold during the trip and/or have at bedtime. For younger babies, bring the fitted sheet from their crib so they can recognize the smell of home.
Be Flexible with Naps on the Go
Regular nap times may not always be possible while on a vacation, but try your best to limit irregularities that can disrupt restorative sleep. If your child needs to nap in the car or on a plane, plan to have at least one more nap at the residence you will be staying. It’s better to stick to regular times than worrying about sleeping on the go.
Utilize the 80/20 Rule
Try your best to stick to your child’s regular schedule 80% of the time (consistent routine, naps in crib, appropriate bedtime, etc.), and 20% of the time let it go wild! (naps on the go, stay up late, miss a nap, etc.).
All in all, be safe, relax, and enjoy your travels! If you are needing some extra support during your travels or have other sleep issues that need resolving, check out my packages to find out how YOU can work with me one-on-one. If you are unsure about which package is right for you, go ahead and set up a free 15-minute introductory call with me!
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References:
Ferber, R. (2006) Solve Your Child’s Sleep Problems. New York, NY: Fireside.
Weissbluth, M. (2015) Healthy Sleep Habits, Happy Child. 4th Edition. New York, NY: Ballantine Books.
Hi! I’m Jessie…Your Infant & Toddler Sleep Consultant! Click Below To Learn More.
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