Traveling for the holidays this year? Most of us will be, and that means our children’s sleep may be disrupted a bit.
But there are things you can do to help your child get adequate rest, which tends to make trips more relaxed for the whole family. Here are a few ideas to help keep your child’s sleep as routine as possible this holiday season:
1. Comfort and soothe more.
When your infant or young child is in a new environment and maybe a little anxious, he may need more reassurance to relax and get to sleep.
If you are staying in a hotel, let your child explore with you safely nearby. Check out the hallway, the closets, the bathroom and bounce on the beds if that helps him call the place his own! This requires some extra time, but it can also be a fun part of making memories on your trip.
Then, take some additional time to comfort your child for a nap or bedtime. Cuddle a little longer, talk through the day and all he has experienced, and show that you understand his apprehension about a new sleep space. Remain close by as he begins to relax, soothing and assuring him you are nearby and will help him if he needs you. You may need to do this for two to three days until he feels secure in this new sleep environment.
[Read: Sleep Schedules for Children 6 Months to 5 Years Old.]
2. Avoid creating a new sleep crutch.
Offer more soothing and reassurance without creating a new sleep problem. For example, if you have recently stopped nursing in the middle of the night, don’t return to that as a way to comfort your child, even when you know it might work. Instead, use your calming presence to comfort her if she wakes up at night. Staying nearby your child will help her tremendously as she falls back asleep.
3. Stay in one place.
If at all possible, plant your family in one place over the holidays instead of moving from home to home. This may be hard for in-laws to understand, but you can offer to stay at their home next year. Explain that you will all enjoy your days together much more if you get better sleep at night. Staying in one consistent place at night will make it familiar and help you and your child get more sleep as the week progresses.
4. Pack a little bit of home.
Your child is going to miss his routine and his surroundings, so bring as much of it along as is reasonable. Pack some favorite toys, books and blankets, and even the sheets he was just using. This is particularly helpful for infants whose sense of smell may comfort them when they lay down in a new crib and the feel of the flat sheet and scent is familiar. Of course, bring along a white noise machine or small fan if that helps your toddler as well as his favorite jammies and sippy cup. Last but not least, bring his favorite lovey and a night light to provide some needed light in a strange room.
Whatever you can cram in the suitcase and that says “home” to your child will help him feel more comfortable while away.
Read: Tips to End Your Child’s Early Rising.]
5. Make preparations for a safe sleep space.
If you are staying in a hotel, make preparations for your child’s sleep surface by calling ahead to reserve a crib. Ask about its specifications to know that it has a firm mattress, crib slats no more than 2 3/8 inches apart, and secure railings. If you do not get satisfactory answers, consider bringing your own Pack ‘n Play. Hotel cribs are also not the most reliable in terms of availability, because even though you may reserve one, another guest may arrive before you and get the last one. I have found it’s more of a first-come, first-served situation.
If you’re staying at a relative’s home, be sure you know where your child can sleep both at night and during the day for naps. Again, bringing your own bed will allay any concerns you may have.
6. Fit in sleep where you can.
When on vacation you may need to be more flexible to maximize your child’s sleep. Napping in a hotel room may not work for your schedule, so take a car ride and see if she can nap that way. Or a walk in a stroller may be just what she needs to doze off. Don’t worry about making a change from her normal routine. If she’s old enough, you can just explain that when you are on vacation, you do new things, but that once home you will go back to your normal routine and she will sleep in her normal bed or crib.
Be as creative as you can to fit sleep in when and where you can, especially with infants who really must get their naps in each day. On the other hand, a 3-year-old may miss her nap occasionally and make it to an early bedtime without too much difficulty.
7. Watch for sleep cues.
Ironically, our children need more sleep on vacation but tend to get less. They can become overtired more quickly with the sensory overload of a new place and then have a difficult time settling down. For this reason, watch for your child’s sleepy cues in addition to watching the clock for naptime or bedtime. As he becomes tired, he may quiet down, lose interest in playing, yawn, stare, rub his eyes and ears, suck his thumb or become cranky. Move to bedtime quickly so that he does not become overstimulated, which makes it more difficult for him to go to sleep.
[See: How to Promote Safe Sleep for Your Infant.]
Taking some time to think through your child’s sleep and your holiday travel plan is worth it. A well-rested child will be more flexible when in a new environment, and you will all have more fun!
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7 Holiday Travel and Sleep Tips originally appeared on usnews.com
