Traveling with kids is an adventure filled with memories, but it can also throw a wrench into your little one’s sleep routine. Whether it’s a short trip or a long vacation, the change in environment, time zones, and activities can all contribute to sleepless nights. Here’s how you can help your child adjust to their sleep routine after traveling so everyone gets the rest they need.
1. Stick to the Basics
Children thrive on routine, and although travel can be unpredictable, it’s essential to return to a familiar bedtime routine as soon as possible. Whether it’s reading a favorite story, dimming the lights, or chatting for a few minutes, try to replicate the sleep cues they are used to at home. Consistency is key!
2. Adjust Bedtime Gradually
If you’ve crossed time zones, your child’s body may still be on “vacation time.” Gradually shifting their bedtime back to normal, by 15-minute increments each night, can help ease the transition and avoid overtired meltdowns. Bottom line is, try to adjust to the new time zone as quickly as possible.
3. Create a Familiar Sleep Environment
If you’re back at home, reintroduce familiar elements like their favorite blanket, pillow, or stuffed animal to help them feel secure. A dark, quiet room is ideal, but if your child struggles with darkness, a dim nightlight might offer comfort.
4. Encourage Outdoor Play
After the excitement of travel, your child might be a little more restless than usual. Encourage outdoor play and physical activities during the day. This will help them expend energy and be ready for sleep at night.
5. Be Patient
It can take a few days for your child to fully adjust to their sleep routine. Be patient with them, and yourself. If your child is having a rough time, remind yourself that this adjustment period is temporary and a little extra patience can go a long way.
6. Address Naps Carefully
While naps are crucial, especially after long flights or car rides, it’s important not to let them become too long or too close to bedtime. Short naps can refresh without interfering with your child’s ability to fall asleep at night.
7. Watch for Sleep Cues
Even after travel, paying attention to your child’s sleep cues can make a huge difference. If they’re rubbing their eyes, yawning, or getting fussy, it might be time to start winding down for bed. The sooner you get them to sleep when they’re tired, the easier the adjustment will be.
Returning to your regular routine after a trip can be challenging, but with consistency and a little time, your child will settle back into their familiar sleep pattern. And remember, a well-rested child leads to a well-rested family!
If you’re finding that adjusting to a new sleep routine after travel is proving challenging, we’re here to help! At Rocky Mountain Sleeping Baby, we specialize in gentle, personalized sleep solutions tailored to your child’s specific needs. Whether it’s re-establishing a bedtime routine or helping with sleep disruptions after travel, our goal is to support your family in getting the peaceful, restorative sleep you all deserve. Let us guide you through the transition so everyone can get back to feeling their best.
Contact us today to get started on a sleep plan that’s tailored just for you!
