Travelling with young children is a big undertaking. There’s a lot to think about when planning a family holiday — the temperatures at your destination, flight times and transfers that suit a baby or toddler, accommodation, activities, kids’ clubs, and how on earth everyone is going to sleep! It can be exhausting just thinking about it all.
Sleep expert Lucy Wolfe from Sleepmatters shares her best sleep tips for kids on holidays, so you can spend less time pacing a hotel corridor and more time actually enjoying your break.
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Getting ready before you go
Pack wisely
Once you’ve decided on your destination, pack with the first few days in mind — nappies, wipes, bottles, and whatever else gets you through those early hours before you can restock. If your child has familiar pyjamas and a favourite cuddly toy or blanket, bring them along. Familiar things at bedtime help a new routine settle in much faster.
Research before you travel
A little homework before you leave can save you a lot of disrupted sleep once you arrive:
- Does the accommodation have blackout blinds? If not, a portable travel blackout blind is worth packing.
- What time does it get dark at your destination? It may be very different to what your child is used to at home.
- What are the sleeping arrangements where you’re staying — will your child have their own room, share with a sibling, or share with you?
You may also enjoy reading 8 Practical Tips for Easing Motion Sickness in Kids
Tips for managing the sleep schedule while on holiday
If your child has a day and night-time schedule that works well at home, it’s worth trying to keep it in place while you’re away, as much as the holiday allows. Here are the key things to keep in mind.
#1. Not all kids adjust well to change
Ideally, children are flexible enough to roll with a bit of holiday disruption, and often they are. But you know your own child best. If they typically struggle with change or with being overtired, make a conscious effort to keep things predictable and regular once you arrive. Travel day itself will always be a little disjointed — that’s normal. Once you reach your destination, you can start settling into a sleep routine.
#2. More than one day-time nap
If your child still needs several naps a day, you may need to fit one or two in on the go — in the buggy or car. A snooze shade that darkens the space can help, but it won’t block out noise, and unfamiliar sounds can cut a nap short for a child over six months.
#3. Naps in a cot or sleeping environment
Some children nap happily anywhere, but many will still need their nap in a proper cot or sleeping space, which can mean “balcony time” for one or both parents while they settle. If your toddler needs a midday nap, it also has the benefit of keeping them out of the sun during the hottest part of the day — and it gives you a bit of downtime too.
#4. The benefit of a good day-time nap
A good nap on holiday can actually buy you flexibility later on — you might be able to push bedtime a little later and enjoy dinner out or evening entertainment. Just try not to let your child become overtired during the day. Overtiredness, combined with an unfamiliar room and a warmer climate, can lead to more frequent night waking — and nobody wants to come home needing a holiday to recover from the holiday.
#5. Helping your child settle into a different cot or bed
Bringing familiar sleep items from home can make a new cot or bed feel far less strange. One simple trick: bring the sheet your child slept on the night before you travel, and use it to dress the cot when you arrive. The familiar smell can be genuinely calming and takes some of the anxiety out of an unfamiliar sleeping space.
#6. Keep the normal bedtime routine
If music or particular books are part of your usual wind-down, bring them with you. Keeping the bedtime routine as close to normal as possible gives your child the same cues they associate with sleep, which can make bedtime far less of a battle. If they have a favourite cuddly toy, make sure it travels in your carry-on bag, never in checked luggage.
#7. Don’t start any new habits
Your child may need a bit of extra reassurance for the first few nights, which is completely normal — help them settle in gently. But try to avoid introducing habits you wouldn’t use at home, like overnight feeds, bed-sharing, or staying in the room until they fall asleep, unless that’s already part of your routine. These habits can become ingrained surprisingly quickly.
#8. Get the temperature right
Nobody sleeps well too hot or too cold. Adjust your child’s sleepwear for the climate, and where you can control it, aim to keep the room temperature around 20 degrees.
#9. Sharing a room
If your child doesn’t normally share a room with you but has to on holiday, try to position their bed as far from yours as the room allows. Giving them a defined sleep space of their own, even a small one, can help.
#10. Be patient
Go in prepared, and manage any minor sleep hiccups with consistency and patience. Above all, enjoy the well-earned break and the quality time with your family.
You may also enjoy reading 5 Sleep Routine Tips for Back to School
Over to you
Have you got sleep tips for kids on holidays that have worked for your family? Share them in the comments below — other parents planning their next trip will thank you for it.
FAQs about kids’ sleep on holidays
Should I stick to my child’s normal bedtime on holiday?
Where possible, yes — keeping the same bedtime routine and rough timing helps your child feel secure in an unfamiliar place. A little flexibility is fine, especially if they’ve had a good day-time nap, but try not to let them become overtired.
How do I stop my child waking up early because of a different time zone or daylight?
A travel blackout blind can make a big difference if your accommodation doesn’t already have good blinds. Checking sunrise and sunset times before you travel also helps you plan naps and bedtime realistically.
What should I pack to help my child sleep away from home?
Familiar items make the biggest difference — their own pyjamas, a favourite cuddly toy or blanket, a familiar cot sheet, and anything used in your usual wind-down routine, like a particular book or piece of music.
Is it okay if my child naps in the buggy or car instead of a cot on holiday?
For younger babies, on-the-go naps are often unavoidable and generally fine. Older babies and toddlers may sleep better and longer in a proper cot or sleeping space, so where possible it’s worth building nap time into your day.
What if my child shares a room with us on holiday but doesn’t at home?
Try to give them their own defined sleep space by positioning their bed as far from yours as the room allows. It won’t be identical to home, but a clear sense of “this is my spot” can help.
Related articles
- 8 Practical Tips for Easing Motion Sickness in Kids
- 5 Sleep Routine Tips for Back to School
- Packing Essentials for Family Holidays with Young Kids
Before you go
If sleep schedules and holiday planning are your thing, why not browse more of our travel and parenting tips for ideas on your next family trip? And if you’d like weekly ideas, activities and offers delivered straight to your inbox, sign up to our free newsletter below.
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