Sleep on Holidays
Going on holiday with kids is a magical time; you are about to experience new places, exciting adventures and have a break from the everyday routine. But let’s be honest, travelling can also throw some serious spanners in the works for children’s sleep. Whether its jet lag, unfamiliar surroundings, late dinners or simply having fun, disrupted sleep often leads to cranky mornings and frazzled parents. The good news is that with a bit of planning and flexibility, as it is a holiday after all, you can help your child sleep well on holiday and make the most of your time away.
1.Stick (Loosely) to a Routine
Kids thrive on predictability. Yes, holidays are meant to break the routine a bit, but keeping to certain anchor points (like bedtime rituals) can make sleep easier. That might mean bringing the same bedtime story, keeping bath time at a familiar hour, or following the usual light-out routine even if bedtime is a bit later than usual.
2. Bring Comfort from home
A new bed in a strange room can feel unsettling for a child. Take a few key comfort items such as their favourite teddy, blanket or pillow to help keep the new space feel safe and familiar. If they usually sleep with white noise you can use an app on your phone.
3. Manage Light and Sound
Hotel curtains aren’t always the best or blackout-level and hotel/city noise can be a surprise if your child is used to silence. Simply using a towel over the window can help to reduce light and using white noise to drown out unfamiliar noises.
4. Handling Jet Lag Strategically
If you’re crossing time zones, jet lag is almost unavoidable but you can help your child adjust. Get them into the new time zone as soon as you arrive by exposing them to daylight during the day and keeping them active. If your child is still napping or needs a nap try and plan these to optimise not being overtired and having enough sleep pressure for the evening. The first couple of nights may be tough but children often adjust quicker than adults.
5. Don’t Plan too much into the Day
It’s tempting to make the most out of every minute of a fun trip, but exhausted kid’s don’t sleep better, they often sleep worse. Plan in quiet time, especially in the afternoon and aim for early dinners if possible. If naps are still part of your routine, try to fit them in, even if it’s in a pram.
7. My Personal Choices
On our holidays, I keep to our usual total daytime sleep/naps as the break from the sun is welcome at the hottest points of the day, although I adjust the times based on our routine. I push our overall routine back to 8pm-8am, knowing we will be out later in the evenings and up later in the mornings.
My child is a confident pram sleeper even now (age 4) in a stroller. I would give her tea in the hotel or accommodation, bath her as normal and then settle her in the pram before heading out for the evening. You can get prams that recline flat and have sun shade that blocks out a surprising amount of light. As my little one has grown and become more sensitive to noise, I’ve used age appropriate noise-cancelling ear defenders to help settle her which I always remove once she’s asleep (be sure to follow product guidance carefully). When we return to our hotel, I would transfer my child into her sleep space for the night.
8. Adjust your Expectations
Sleep on holiday might not be perfect and that’s ok. Your child might take longer to fall asleep, wake during the night or get up early. Prioritise rest and remember your routine will be waiting for you at home.