Keeping Your Child's Sleep on Track When Travelling
Laura Thompson | 1st July 2024 -
Travelling with children can be an adventure filled with excitement and new experiences. However, keeping your little one’s sleep on track while away from home can be a daunting task. A disrupted sleep schedule can lead to cranky, overtired children, and stressed-out parents. But with some careful planning and a few handy tips, you can help your child maintain their sleep routine while travelling.
Plan Ahead
The key to maintaining your child's sleep schedule while travelling is preparation.
Choose Accommodation Wisely
When booking your accommodation, consider your child’s sleep needs. Look for places that offer a separate sleeping area for your child, or at least a quiet, dark room. If you're staying in a hotel, request a cot or an extra bed in advance.
Pack Sleep Essentials
Make a list of your child’s sleep essentials and pack them in an easily accessible bag. This could include their favourite blanket, cuddly toy, night light, and any white noise machine they use. Familiar items can help your child feel more secure and comfortable in a new environment.
Stick to the Routine
Try to keep your child’s bedtime routine as close to normal as possible, even when you’re on the go.
Bedtime Rituals
Whether it’s a warm bath, reading a favourite story, or singing a lullaby, maintaining these rituals can signal to your child that it’s time to wind down and sleep. Consistency is key, so stick to the same order of activities you follow at home.
Adjust to the New Time Zone Gradually
If you’re travelling across time zones, help your child adjust by gradually shifting their schedule a few days before departure. Move their bedtime and wake-up time by 15-30 minutes each day towards the new time zone. You may also want to consider keeping your children on UK time if you are traveling for a week or less and the time difference is not too big. This can often work in your favour meaning you can keep the kids ups ‘later’ and they also ‘sleep in’ - when in fact they are just on UK time!
Manage Naps Wisely
Naps can be tricky while travelling, but they’re crucial for keeping your child well-rested. Try to stick to routine as much as possible and where they fall short offer an earlier bedtime and try to prioritise naps the next day.
On-the-Go Naps
If your child is used to napping in a cot or bed, try to replicate that environment as much as possible. If you’re on a plane, bring a familiar blanket or use a travel pillow to create a cosy spot. In the car, consider a travel neck pillow and shades for the windows to block out light.
For babies in prams I highly recommend the SnoozeShade,you can purchase one here and use my affiliate code SWEETPEA10OFF to claim a discount. Read more tips about naps on the go here.
Timing Naps
If possible, plan your travel itinerary around your child’s nap schedule. A well-timed car ride or flight can coincide with nap time, making it easier for your child to doze off.
Create a Sleep-Friendly Environment
A comfortable sleep environment is essential, whether you’re in a hotel room or a family member’s house.
Control Light and Noise
Use blackout blinds or heavy curtains to darken the room and consider a portable white noise machine to drown out unfamiliar sounds. If your child uses a night light, bring it along to create a familiar sleeping environment.
Maintain Comfort
Ensure the sleeping area is not too hot or too cold. Pack your child’s favourite pyjamas and bedding to help them feel more at home. If you’re using a travel cot, make sure it’s comfortable and safe.
Be Flexible but Consistent
Travelling often means being flexible with plans, but try to keep certain sleep practices consistent.
Set Realistic Expectations
Understand that while it’s important to try and stick to your child’s routine, some disruptions are inevitable. Aim for consistency where you can, but be prepared for occasional hiccups. If bedtime gets pushed back, ensure your child gets extra rest the next day.
Stay Calm and Positive
Your child will take cues from you. If you remain calm and positive about the changes in routine, your child is more likely to adapt easily. Approach bedtime with a relaxed attitude, even if it’s not going perfectly.
Handling Jet Lag
Jet lag can be challenging for both children and adults, but there are ways to ease the transition.
Gradual Adjustment
As mentioned earlier, gradually adjusting your child’s schedule before you travel can help. Once you arrive, expose your child to natural light during the day and keep them active to help reset their internal clock.
Hydration and Nutrition
Ensure your child stays hydrated and eats balanced meals at the appropriate local times. This can help their body adjust more quickly to the new time zone.
Patience is Key
Jet lag can take a few days to overcome, so be patient. Stick to your usual bedtime routine and provide comfort if your child wakes up at odd hours. It will get better with time.
Travelling with children doesn’t have to mean sacrificing their sleep routine. With a bit of planning, flexibility, and these helpful tips, you can keep your child’s sleep on track and enjoy your adventures together.
Remember, the goal is to create a balance between maintaining routine and embracing the excitement of travel.
