Planning a trip with young children can be both exciting and challenging especially when it comes to maintaining good sleep routines.
As a mum of 3 I have had my fair share of holiday sleep disasters. Here’s my tried and tested tips for how to ensure your little one gets the rest they need, wherever your journey takes you.
1. Plan ahead for better sleep while traveling
Book Accommodations Wisely:
- Look for family-friendly accommodations with separate sleeping areas if possible.
- Check if the hotel offers cots or travel cots. If they don’t take your own to ensure you little one always has their own safe sleep space.
Choose Travel Times Thoughtfully:
- Schedule flights or long drives around your child’s nap times to encourage sleep on the go. Some sleep is better than no sleep!
- There is a lot of debate about day or night flights with young children. For me if its long haul night flights are so much easier to manage. Getting an age appropriate sleep space set us is key. A bassinet for smaller baby’s or blow up cushions to make a little bed for older children.
2. Create a Familiar Sleep Environment
Bring Comfort Items:
- Pack your child’s favourite blanket, stuffed animal (where age appropriate and safe).
- Use familiar sleepwear and bedding when possible.
- Baby sleeping bags are great as they help to maintain a constant temperature and safer for young baby’s than loose blankets (it can get quite cold on some flights and hotels!)
Portable Blackout Curtains:
- Consider travel blackout curtains or use aluminium foil at windows to block out light. If you travel to parts of Europe in summer time it can get light at 4am! Making the room dark can really help children get over jet lag faster. Last year I travelled the length and breadth of the UK with black bin bags and masking tape. The first thing I did when we got to a new place was black out the kids bedroom windows.
White Noise Machine:
- A portable white noise machine or app can drown out unfamiliar noises. This is not a must have but can be useful in some settings.
3. Maintain Sleep Routines on the Road
Stick to Bedtime Rituals:
- Follow your usual bedtime routine, even if it’s shorter while traveling.
- Include familiar steps like reading a favourite book, singing a lullaby, or giving a warm bath if available.
Respect Nap Times:
- Prioritise naps to prevent overtiredness. A stroller or baby carrier can be a lifesaver for naps on the go.
- Aim for naps at your child’s usual nap time.
- It is normal for naps to be shorter when you’re out and about in the day. If your child has had a short nap day just bring bedtime forward 30mins to make up for lost nap time.
4. Adjust to Time Zone Changes
Gradual Adjustments:
- If traveling across time zones, adjust bedtime depending on the time zone.
- As a rule of thumb stay on the time zone you left while on the flight. Then as soon as you arrive get on to the new time zone. For example, if its daytime when you arrive, allow you child to nap as they normally would in the day but not more than that.
- They can go to bed earlier or later depending on the time or day you arrive and how long they have been awake.
Sunlight Exposure:
- Spend time outdoors in the morning to help increase melatonin production at night. This is a game changer for getting over jet lag.
- However, the reverse is also true. If you travel to Europe during summer time it will get light at 4am. Make the room as dark as possible to help your children stay asleep for longer.
5. Must-Have Travel Sleep Essentials
- Travel Cot: Lightweight and easy to set up.
- Sleep Sack: Keeps your baby cozy without loose blankets.
- Portable Blackout Blinds(or bin bags!): For optimal darkness.
- White Noise Machine: To block out unexpected sounds.
- Favourite Comfort Item: A familiar piece for reassurance.
- First Aid & Sleep Kit: Include baby-safe pain relievers, teething gel, and thermometer just in case.
Final Thoughts
Traveling with kids doesn’t have to mean sacrificing sleep. With a bit of preparation and the right sleep strategies, you can enjoy restful nights wherever your adventures take you. If you need personalised guidance for your child’s sleep challenges, before or after your travels please don’t hesitate to reach out. You can check out my free full travel guide HERE.