Traveling During the Summer with Kids: Tips for Maintaining Healthy Sleep
The Challenge of Summer Travel and Sleep
Traveling with kids can be an exciting adventure, but it often comes with disruptions to their usual sleep routines. Whether you’re dealing with different time zones, unfamiliar sleeping environments, or just the excitement of vacation, keeping your child’s sleep on track can be tough. As a paediatric sleep consultant, I’ve seen firsthand how proper sleep can make or break a family trip. Here’s how to ensure your little ones get the rest they need while you enjoy your summer travels.
Prepare in Advance
- Gradually Adjust Bedtimes: Start shifting your child’s bedtime by 15 minutes earlier or later (depending on your destination) a few days before you leave.
- Pack Familiar Items: Bring along your child’s favourite blanket, stuffed animal, or sleep sack to help them feel more at home.
On the Road: Naps and Car Rides
- Plan Around Nap Times: Try to schedule travel during your child’s usual nap times to keep their routine as consistent as possible.
- Create a Sleep-Inducing Environment: Use blackout shades for car windows and play soothing music to help your child nap on the go.
At Your Destination: Create a Sleep-Friendly Space
- Mimic Home: Set up your child’s sleeping area to resemble their bedroom at home. Use a portable crib or travel bed if needed. A slumber pod can help if you are sharing a room.
- Stick to the Routine: Maintain your child’s bedtime routine, whether it’s reading a book, singing a lullaby, or having a quiet cuddle.
Dealing with Jet Lag
- Gradual Adjustment: Help your child adjust to the new time zone by exposing them to natural light during the day and keeping the room dark at night.
- Stay Flexible: Allow for some flexibility in the schedule but try to keep naps and bedtime within a reasonable range of their usual times.
Tips for Sleeping in Hotels
- Request a Quiet Room: Ask for a room away from the elevator and pool area to minimize noise disruptions.
- Use White Noise: A white noise machine or app can help drown out unfamiliar sounds and create a soothing sleep environment.
Handling Overstimulation
- Wind Down: Plan for some quiet time before bed to help your child relax after a busy day.
- Limit Screen Time: Avoid screens at least an hour before bedtime to prevent disruption of the sleep-inducing hormone, melatonin.
Traveling during the summer with kids doesn’t have to mean sacrificing sleep. With these tips, you can help your child maintain healthy sleep habits and ensure a more enjoyable vacation for the whole family. If you need personalized advice or further assistance, don't hesitate to reach out and book an assessment call.
Sarah Freed - Certified Pediatric Sleep Consultant Let’s Turn Sleepless Nights into Sweet Dreams
Every family’s sleep challenges are different, but with the right support, better sleep is possible. As a certified pediatric sleep consultant, I’m here to guide you and your little one toward more restful nights. You don’t have to do this alone!
Take the first step toward a well-rested family—schedule your free 15-minute consultation now. Together, we’ll create a plan that fits your child’s needs and gets you back to feeling like yourself again. Book Your Free Consultation Today
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