Holiday Travel and Children’s Sleep

0

Travel and Children's SleepAre you traveling for the holidays, and are you worried about how your child’s sleep will be effected? Are you dreading the plane trip, hotel room or portable cot? If just thinking about how stressful it’s going to be makes you want to just stay home, read on! Traveling with your little one doesn’t have to wreak havoc with sleep! With a little planning and preparation, you can enjoy your trip AND have a happy, well rested child.

1.) Build naps into your travel plans. Since most children fall asleep easily with motion, starting a car trip or a flight right before nap time is a good way to be sure that your child gets the daytime sleep they need when traveling. Consider the timing of your child’s naps when making travel plans.  If you’re flying, reserve a window seat for your little one to help keep distractions to a minimum at nap time.  Close the window shade, shut off the overhead lights and let the vibration and hum of the engine lull your child to sleep. If you have a child that doesn’t fall asleep easily with motion, schedule the trip to allow for the nap before you leave the house, or as soon as you get where you’re going.

2.) Arrive at your destination before bedtime. Even the best sleepers may refuse to nap during a travel day. Plan to arrive at your destination before your child’s regular bedtime to assure that they get to bed on time.

3.) Make your child’s temporary crib or bed as familiar as possible. If you’re staying in a hotel, call ahead to see if they provide portable cribs, pack-n-plays or roll away cots. Reputable hotel chains should have up to date equipment, but ask if it’s regularly inspected for safety, just to be sure. Not having to pay extra baggage fees is a plus if you’re comfortable using what the hotel has to offer. Always bring your child’s sheets or favorite blankets and pillows– familiar items  to help them to feel comfortable. Don’t forget to bring a night light with an extra light bulb, favorite bedtime books, music, a white noise machine (if you use one) and your child’s lovey or favorite sleeping buddy. If you’re traveling by air, be sure to pack these essentials in your carry on bag in case your checked baggage is delayed or lost. For older children, put roll-away mattresses on the floor to avoid middle of the night tumbles, or bring a sleeping bag from home. (I know… more baggage fees!)

Note: For children that aren’t used to sleeping in a pack-n-play, consider doing a trial run at home for a few nights prior to your trip. Most children adjust to new sleep spaces after a few days of “practice.”

If you’re staying with relatives, ask them for help in locating a borrowed crib or pack-n-play (be sure that they are sturdy, newer models – older cribs may pose a safety risk). If you visit frequently, you may want to purchase an extra pack-n-play or crib to leave at their house. If the room your child will be sleeping in doesn’t have room darkening shades, products like the Gro Anywhere Blind or the Lights Out Blind pack easily into a suitcase and block out unwanted light during nap time. If possible, try to have your child sleep in the same place for the entire vacation – continuity and familiarity will help them to relax and settle more easily. Don’t forget to bring a monitor so that you can listen for your child but still enjoy your evenings with the grown ups.

3.) Practice safe sleeping. If you plan on sharing a bed with you baby on vacation, be sure to minimize any risks associated with co-sleeping and be clear with your older children that the arrangement is just temporary. Remind your child frequently that when you get home they’ll be back in their own bed and mommy and daddy will be back in theirs. Be clear that you’re only bending the rules until vacation is over.

4.) Manage time zones. If your travel includes crossing time zones of three hours or less, and your trip is longer than a few days, it’s worth the effort to help your child to adjust to the new time. To accomplish this, get your child up at their regular wake up time at both the start of your vacation and at the end of your trip. For example, if your child wakes up at 7 a.m. in CT., wake him up at 7 a.m. local time in California and then when you get back home to CT., wake him at 7 a.m. EST. Switch all naps and bedtimes to the local time the first full day after your arrival, or, if you’re recovering from a particularly long journey, do it the next day.  If you’re traveling across multiple time zones and staying for a few weeks or more, consider working on the adjustment in 15 to 30 minute increments for a week or two prior to leaving. If your trip is less than a week long, it may be easier to ignore the local time and keep your child on their at home time schedule.

5.) Stick to a schedule. Although the excitement of new people and places can make napping and getting to bed on time a challenge, try your best to keep your child rested. Three year olds may be able to skip naps, but younger children definitely still need to nap every day. Do your best to keep to your child’s regular sleeping schedule. Although naps in cars and strollers aren’t ideal, they’re better than no naps at all, so let your child nap on the go if that’s all your busy schedule allows – or take turns nap-sitting at the hotel. Make bedtime a bit earlier than usual, no matter the age of your child. Avoiding over-tired melt downs and respecting your child’s need for sleep will keep everyone happy and make the transition back home to their regular routine a breeze.

Happy Holidays and Happy Travels!

Alison Bevan – Sleepytime Coach

Certified Pediatric Sleep Consultant – The Center For Advanced Pediatrics

 

LEAVE A REPLY

Please enter your comment!
Please enter your name here