Now that the travel restrictions have been lifted in Chicago and elsewhere, I figured it would be a great time to revisit my top tips for ensuring your kiddo gets enough sleep while you're on vacation.
Because if your child isn't getting enough sleep, they're going to become overtired and cranky, and that equals a vacation buzzkill — and I don't want that to happen to you!
So I'm sharing my top 4 proven ways to make sure your child gets the rest that they need to make your next trip an enjoyable one.
4 Tips for Sleep Success: Travel Edition
Tip #1: Have Fun — just not too much fun!
I don't want you stressing out about getting back to your hotel/resort/Airbnb/family's house/wherever you're staying on time for every nap and bedtime. It is OK! I'm giving you permission for your child to go down for a nap (or two), or for bedtime, a little later. Will they be a little crankier the next day? Maybe. But that's why I like to institute an every-other-day pattern when it comes to our vacation activities.
I typically schedule a busy day and then follow it up with a chill day. That way, I can make sure that if my children are off-schedule and a little overtired, they can catch up on their sleep the very next day. Because the last thing you want to do is have your child start to build up a sleep deficit. It can take a few days for them to work off that sleep debt, and by the time they do, the vacation's over!
Tip #2: Don’t Travel Light
What I mean is, bring all the things to replicate your child's home sleep environment.
They're going to feel a little off-kilter because they're in new surroundings. The more familiar you can make it, the better. So make sure that you bring the sound machine; if they're sleeping in a travel crib, bring your crib sheets; and don't forget the lovey! (In fact, you may want to buy an extra lovey in case you lose it in transit…)
Also, if you’re staying at a private residence (not a public hotel/resort), don’t forget to bring your baby monitor so that you can have a little more freedom to spend time outside (still within close proximity) while your little one is sleeping. I always seemed to forget mine and would kick myself as it meant I had to stay cooped up inside while they were sleeping.
Tip #3: Ensure the Sleep Environment is Dark
You don't want your child to be distracted by their surroundings when they're trying to fall asleep at bedtime, nor do you want them to wake up in the middle of the night and realize that they're somewhere new and have a hard time falling back to sleep.
If you have a baby, I highly recommend investing in a Slumberpod. It's a life saver. If you're not familiar with the device, it's a canopy you can put over a Pack ‘n Play or travel crib to achieve a pitch black environment. It collapses nice and compact so that you can stick it in your carry on. I love it for families that stay at hotels frequently because it allows them to black out their kiddo's sleep environment while they go about their usual activities in the hotel room. They can hang out, read a book, etc., instead of lying in bed in complete utter darkness at 7:00pm at night.
Bonus: use my code KELLYMURRAY10 to save $20 at checkout on your Slumberpod!
If you have an older child, unfortunately the Slumberpod isn't going to be an option for you (darn!). I recommend, instead, to bring some good old-fashioned aluminum foil and painter's tape. I do it all the time! It's super easy to stick in your suitcase and it does the trick. You can just completely cover the windows so that no light seeps in and tape it in place.
Tip #4: Have Realistic Expectations — but don’t jump to conclusions!
Whenever you travel to a new location, your child's going to feel a little insecure because everything's different and they may need some assistance when it comes to falling and staying asleep. But I don't want you to just assume that is going to be the case. If your child is an independent sleeper, try to see what happens if you put them in their crib or bed and allow them to fall asleep independently. If they do struggle, don't stress about providing a little bit of assistance. It’s normal for them to feel a little uncomfortable in their new surroundings, so it’s okay to give some support. It isn’t going to ruin their sleep habits if you do it sparingly.
If you have a baby, I would make sure to do lots of checks with a little bit of consoling, or maybe even sit in the room with them as they're falling asleep so you can give them some comfort and support. But just don't overdo it. My rule of thumb is to assist for no more than 3 nights as that is how long it takes to form a new habit. Only a couple nights should do the trick and they should be acclimated to the new location and be able to use those independent sleep skills you worked so hard to achieve.
If you have an older child, don't assume they're going to need you to lie with them or hold their hand as they fall asleep. Instead, try to see what happens if you put them down, kiss them, and walk out. If they do struggle, then it is okay to lie with them for maybe a night, and then the next night sit in a chair and hold their hand. The following night, sit a little further away in a chair as they fall asleep and then the next night leave the room completely. Again, it's a new environment and things can feel a little scary; there are new shadows, new noises, and your child may need your presence in order to feel comfortable falling asleep. But again, just don't overdo it. Usually after a few nights, the newness wears off and everything becomes familiar and they should be able to feel comfortable falling asleep on their own.
Let’s get your kiddos tucked in…
I hope that these tips help you to feel better prepared to handle your child’s sleep during your next vacation. That way, you can feel more excited instead of anxious about traveling with your kiddo. Half the fun of traveling is the anticipation!
I know I've said it before, but well-rested kids are typically adaptable kids. If you're currently struggling with your kiddo's sleep habits, please get in touch with us! I would love to hear more about your situation. That way, we can explain how we can help. We can get you on the right path and get your child sleeping well — and then the next trip won't be so anxiety-ridden, because you know your child already knows how to sleep well.
All of our Sleep Squad members have completed Sleep Sense Training and the Kelly Murray Sleep mentorship program. Kelly continues to support, guide and oversee the Sleep Squad as they work with each family. This way, all clients experience the same amazing results (and lots and lots of sleep), regardless of who supports them.
Sweet Dreams
Kelly Murray is a certified sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide.
