Keeping Sleep on Time During Summer Vacations and Travel

Vacations, camps, and other travel during the summer often means a shift in typical sleep patterns and family routines. Making sure your child is still sleeping well can help them make the most out of all their summertime fun! Read on for some tips about healthy sleep when your family is away from home.

Make a Traveling Bedtime Routine

Having a consistent bedtime routine to help your child wind down before bed can improve all year but may be especially helpful in unfamiliar places. When traveling or away at camp, make a plan so that your child has some of the same bedtime routine activities as when they are at home. For example, you can follow the same routine steps, like washing up, brushing teeth, and reading a favorite book or singing the same song. Can’t fit books in your carry on? Try taking photos of your younger child’s favorite picture book pages to show them before bedtime or consider buying electronic books or audiobooks or borrowing them from your local library to access on your device for kids of all ages. Just be sure to keep screentime (on smartphones, tablets, etc.), limited before bed and turn off screens before your child goes to sleep. Bringing a “lovie” (favorite stuffed animal, toy, or blanket) can also give some comfort when kids are away from home. You can also write a bedtime note or letter for your child to take to sleepaway camp with them, so they can feel connected to you at nighttime. For kids with worries, try working on “brave thoughts” for bedtime and any travel-related fears.

Think about Your Child’s Sleep Needs

Vacation time can mean late nights and less sleep for kids. Keep in mind the number of hours of sleep your child needs to get to make sure they are ready to have fun and explore the next day. Looking at recommendations for hours of sleep by age and planning enough time for your child’s sleep can help! Travel can make it hard to keep the exact same schedule every night, so try keeping bedtime and wake times within 1-2 hours of your usual time at home.

Adjust Your Time Zone

If you’ll be traveling to a different time zone, try making sure your child gets some outside time with sunlight every morning. The light from the sun is one of our body’s best “timekeepers” and can help your child (and you!) adjust to a different time zone. Avoid having your child nap too late in the day (after 4:00 PM), as this can make it harder to go to sleep at bedtime.

Come Home to Consistency

Sleeping away from home can also mean sleeping in the same room or bed as your child or having a different sleep space (like a couch, cot, or sleeping bag). There may also be unexpected schedule changes to your sleep schedule due to travel snafus or (more fun) special nighttime activities (like star gazing, evening beach walks, or concerts). Even if sleep gets totally off track when travel, getting back into your child’s usual bedtime routine and schedule when you get back home can help! It may take some time for your child to adjust, especially if you have been sleeping in a different time zone. You can gradually shift your child’s bed times and wake times earlier or later over a few days to make this easier.

Summary

Summertime vacations, camps, and other travel can bring lots of fun—don’t forget to bring your healthy sleep routines along so your family can make the most of your time away all summer long!