Going on Vacation: Managing Your Child’s Sleep

Are you heading on vacation and feeling worried about your child’s sleep?
It’s perfectly normal to feel this way, but don’t let those worries steal the joy of anticipation or the holiday itself. Even if sleep gets a little off track, it will all be worth it.

Tips for Sleep While Traveling

1. Prepare for Sleep Before the Trip

If your child sleeps well at home, they’re more likely to sleep well on vacation. Even if sleep becomes a little disrupted during the trip, it’s likely they’ll return to their usual routine once back home.

If your child has just started sleeping better after some sleep-support, consider waiting 2–3 weeks before traveling to give their new skills time to solidify. Alternatively, you might wait to begin sleep-support until after your trip.

It’s also a good idea to ensure your child is well-rested leading up to the trip. While preparing for vacation can be busy and routines may get disrupted, try to maintain a consistent daily routine in the days before departure.

2. Pack Familiar Sleep Items

Take everything your child is accustomed to using during sleep to recreate their familiar environment as much as possible:

• Sheets and blankets: Consider bringing a used sheet with their familiar scent.
• Sleeping bag or favorite comfort items (e.g., a teddy bear).
• Plenty of pacifiers if your child uses them.
• A white noise machine or app, if it’s part of their sleep routine.
• Books or anything else you use for bedtime rituals.

Keep the bedtime routine as consistent as possible, even while traveling. This helps signal to your child that it’s time for sleep. If your child is used to sleeping in their own room at home, aim to create a similar setup while traveling. If separate sleeping spaces aren’t available, position your child’s bed as far from yours as possible.

3. Naps in a New Environment

It’s normal for children to struggle with naps in new surroundings. The stimulation of a new environment can make falling asleep harder. Prioritize at least one good nap each day. Use a calming routine beforehand and ensure the nap environment is conducive to sleep.

If your child doesn’t manage to have a quality nap, compensate with an earlier bedtime—30 to 60 minutes earlier than usual. This helps prevent overtiredness and keeps the day on track.

4. Adjusting to a New Time Zone

If the time difference is small, consider keeping your child on their home-country schedule. For example, if traveling to a destination like Spain with a 2-hour difference, a 9 PM to 9 AM schedule can be convenient. This allows for late dinners and later mornings.

For larger time differences:

• If traveling west (e.g., moving forward several hours), bridge the gap with a short afternoon nap. This helps your child adjust to the new bedtime without becoming overtired.
• If the time difference is small, shift bedtime gradually closer to the new time zone but avoid letting your child become overtired.

If your child wakes up early in the new time zone, keep the environment quiet and dark until at least 6:30 AM. Exposure to natural light during the day and opportunities for movement help reset their body clock. Stretch waking hours by small increments (5–15 minutes) to help your child adjust. Avoid overly long naps during the day (more than 2 hours) to ensure they get a good night’s sleep.

5. What If Everything Goes Wrong?

If things don’t go as planned, revisit these tips to see what adjustments can help. Remember that sleep disruptions during travel are temporary.

When you return home, your child hasn’t forgotten how to sleep well. With some patience and consistency, you can get back on track. Focus on enjoying your holiday, spending time with loved ones, and making meaningful memories. The temporary hiccups will be worth it.

When You Return Home

It may take a few days for your child to settle back into their routine after the trip. Review any course material or sleep plans you’ve used in the past, and follow them with consistency. Most children adjust within 3–5 days.

Want to Help Your Child Sleep Well?
My online course is designed to support you in helping your child sleep well, whether you’re starting fresh or getting back into a routine after the holidays: The Baby Sleep Blueprint: A Proven, Gentle Method to End Sleepless Nights https://www.sleepeatlove.is/The-Baby-Sleep-Blueprint