Families For Life | Sleep Routines and Travelling with Children
Family holidays are a great way to spend time together and explore new places. However, travel can sometimes disrupt your child's usual sleep routine. With a little planning, you can help your child get the rest they need and enjoy the trip more comfortably.
Before and During the Journey
Young children often find it easier to settle during a trip when they have had enough physical activity beforehand. Let your child run, play at the playground, or spend some time outdoors before travelling.
Before you set off, encourage your child to use the toilet and have a light snack. If you are travelling for several hours, take regular breaks so your child can stretch, move around, and release some energy. This can make bedtime easier later in the day.
Helping Your Child Sleep in a New Place
It is common for young children to feel uneasy when sleeping somewhere unfamiliar, such as a hotel room or a relative's home. Keeping familiar bedtime habits can help them feel secure.
Try to follow your child's usual bedtime routine as closely as possible. For example, brush teeth, read a favourite story, have a cuddle, and say goodnight as you normally would.
You can also:
Bring a favourite soft toy, blanket, or comfort item.
Let your child wear familiar pyjamas.
Use a small night light if your child is worried about waking up in an unfamiliar room.
Show your child where you will be sleeping so they know you are nearby.
Avoid heavy meals close to bedtime.
If your child normally sleeps in a specific type of bed or cot, check in advance whether your accommodation can provide one.
Should Sleep Medication Be Used?
Sleep medications are generally not recommended for helping children settle while travelling unless advised by a doctor. Some medicines can cause unwanted side effects, such as unusual behaviour, irritability, or daytime drowsiness. If you are considering medication, speak to your child's doctor first.
Travelling Across Different Time Zones
Families travelling to destinations with a different time zone may experience jet lag. Children may become tired, irritable, or have difficulty sleeping at their usual times.
To help your child adjust, gradually shift bedtimes and mealtimes closer to the new destination's schedule in the days before departure. Once you arrive, spend time outdoors during daylight hours, as natural light helps the body adapt to the new time zone.
If your child seems tired during the day, allow short naps but try not to let them sleep too long, as this can make it harder to settle at night.
Key Takeaway
While it is helpful to maintain familiar routines, occasional changes are part of family travel. Focus on providing comfort, consistency, and enough opportunities for rest. Most children adjust quickly and will soon return to their normal sleep patterns once they are back home.
When travelling with children aged 4 to 6, keep bedtime routines familiar, encourage plenty of daytime activity, and plan ahead for new sleeping environments or time zones. A little preparation can help everyone enjoy a smoother and more restful holiday.
