Sleep Tips for Summer Travels & Jet Lag with Infants and Toddlers
By Robynn Yip, Certified Gentle Sleep Coach®
As we enter into the summer months, one of the common themes across the questions that parents ask me revolves around travel over the summer and "routine busters." Life happens—children get sick, or we travel over the summer, often to different time zones if you are from a city like Hong Kong.
Quoting directly from Kim West, my mentor and world-renowned sleep expert: the better the child sleeps at home, the better the odds are that they will sleep well when you travel. Conversely, if your child has just very recently learned (or never learned) to sleep more soundly and stably, travelling may throw them off again, requiring you to potentially re-coach or re-train when you return home. It is entirely normal to backslide a little during travels, and letting loose a little is not something anyone outside of your immediate family should judge you about—it's all just about holding realistic expectations surrounding all things parenting, and especially with sleep. It is deeply personal!
However, if you do feel you wish to at least keep some of the good routines that you have worked hard to build up, here are some official recommendations:
Expect Less - It is important to not beat yourself up!
Do Less - For example, if you've stopped nursing already, don't start it up again only to go through the pain of weaning something you've just weaned!
Keep Bedtime Routines or Bedtime Cues - When trying to fall asleep in a new environment, not all children respond or adapt the same way. Bring along his/her favorite lovey, your white noise machine, his/her favorite bedtime stories, toys, sleep sack, blanket, sets of pajamas, or even his/her visual routine chart! You want to create that sense of familiarity in a foreign environment.
Check the Environment - Move your head towards wherever you place your crib—would there be any small beams of light glaring into their eyes, or AC units blowing towards them?
Still Try to Get the Naps In, If They Need It - It would not be ideal if inadequate sleep ruins the trip for anyone. If your child still needs napping, pack your stroller/carrier and try to figure out a way to allow your toddler or baby to nap on the go. A 3-year-old can probably skip a nap as long as he has an earlier bedtime; a 2-year-old should definitely still have a nap in the middle of the day to avoid meltdowns. During a meltdown, try to find a darker, quieter space, or use noise-cancelling headphones and a cap, if they are willing to wear them, to help them avoid overstimulation.
Bed-sharing During Travels
Sometimes bed-sharing can be wonderful during travels and make things easier; however, your child may wish to co-sleep even after you've returned home. It is not impossible to try bed-sharing and return to having your child sleep independently at night, depending on age; however, this all depends on your cultural preferences as well as your sleep goals. If your child is under the age of 3–4 and hasn't fully learned impulse control, delayed gratification, or concepts like days of the week (for example, if you want to convince them that they can only co-sleep every Friday), it might be a good idea to have them stay in a crib during travels as well. If you are okay with co-sleeping even after you return home, or if you feel confident that they will be able to revert back to their independent sleep patterns, even a sleep coach/consultant or fellow parent friend should not judge you for it—again, the choice is deeply personal!
Jet Lag
Jet lag is normal and a part of the journey, and the use of melatonin medication is not recommended for infants and young toddlers unless your paediatrician clears it for your child. Parents usually find that during travels, with a full itinerary, children tend to adjust well—it is often coming home that children struggle to snap back into their old routines and schedules. Some tips for jet lag:
Exposure to sunlight in the morning, especially, helps the body adjust.
Starting the morning at a set time helps regulate wake-up time—this also prevents them from sleeping in and having too late of a nap.
Wake him/her up from naps, even if he/she gets a little cranky.
Maintain normal mealtimes (no 3 pm lunches!).
Ensure enough energy is expended in the afternoon for bedtime (maybe a swim!).
Don't fret if it's not exact—they will eventually adjust!
I wish everyone a wonderful summer—enjoy your trip, embrace the memories you create, and remember to give yourselves grace as you navigate changes in routine along the way.
