Traveling with kids can be an adventure, but crossing time zones can throw a wrench into your little one’s sleep routine. Whether you’re heading to a new destination for a few days or an extended vacation, deciding how to handle naps and bedtime is crucial for everyone’s sanity. Here’s a guide to help you navigate sleep during your travels.

Choose Your Time Zone Strategy

When traveling, you generally have two options: stick to your home time zone or adapt to the new one. The best choice often depends on the length of your trip.

• Traveling for More Than 4-5 Days: If your trip is on the longer side, consider adjusting to the new time zone. It may seem daunting initially, but settling into the local schedule can make the latter part of your trip much smoother. This means shifting nap times and bedtimes gradually to align with the new time zone, helping your child feel more in sync with their surroundings.
• Short Trips: If you’re only away for a few days, it may be easier to maintain your home time zone. That was you aren’t spending your trip adjusting, and then adjusting back to your home time zone as soon areSticking to familiar nap and bedtime routines can help your child feel secure, even in a new environment.

Timing Your Flight

When planning your travel, consider booking a morning flight rather than an afternoon one. Children generally have better energy and mood in the morning, making it easier for them to manage the transition. A morning flight can help minimize meltdowns and fatigue, allowing them to rest or play during the day instead of winding down after a long journey. Plus, you have more wiggle room for any delays along the way. 

Create a Comfortable Sleeping Space

Once you arrive at your destination, spend some time in your child’s sleeping space during the day as you get their bed set up. Allow them to explore and get comfortable with their new surroundings. This can help reduce anxiety about sleeping in an unfamiliar environment, making the nighttime transition smoother.

Bring Familiar Comforts

One of the best ways to help your child adjust is to recreate their bedtime routine as closely as possible. Bring along some of their favorite items:

• Sleep Sack & Pajamas: Familiar clothing can provide comfort and ease anxiety about sleeping in an unfamiliar place.
• Stuffed Animals: A beloved toy can make bedtime feel safe and secure.
• Favorite Books: Reading a bedtime story can provide a sense of normalcy, no matter where you are.
• White Noise Machine: If your child is accustomed to white noise, bringing this along can help mask unfamiliar sounds in a hotel or rental.

Stick to the Bedtime Routine

As much as possible, try to maintain your regular bedtime routine (bath, books, songs, etc.), even while traveling. This consistency will help signal to your child that it’s time to wind down, making the transition smoother.

Expect a Tough First Night

Be prepared for the first night to be a bit challenging (if it’s not, you’ll be pleasantly surprised!). Whether you choose to adjust to the new time zone or stick to your original schedule, it’s normal for children to have difficulty settling in initially. If your child has developed good independent sleep skills, they are likely to adapt more quickly, even in a new setting.

Lower Expectations and Embrace Flexibility

Regardless of your chosen strategy, it’s essential to lower your expectations and remain flexible. Travel can be unpredictable, and sleep disruptions are a common part of the process. Allow for some adjustments, and remember that it’s okay if things don’t go perfectly! 

Traveling can be a wonderful experience for families, and with some planning around sleep, you can help ensure that your child adjusts smoothly. Whether you decide to shift to the new time zone or maintain your home schedule, remember to pack familiar comforts, embrace flexibility, and most importantly, enjoy your time together as a family. Happy travels!