How to help your child sleep well on holiday
We've all been there: you're excited about your family holiday, but there's that nagging worry about how your little one's sleep will hold up away from home. As a Mum who's been in those overtired trenches (and helped countless families through them), I'm sharing my top sleep strategies for travel success.
Pack Your Sleep Essentials
Create a familiar sleep environment wherever you go:
Their favourite teddy bear or comfort item
White noise machine (or app on your phone)
Familiar sheets or sleep sack with their comforting scent
Portable blackout blind
Prepare Before You Go
If possible, try to book accommodation with separate sleeping spaces so you don’t disturb each other, especially if your little one has an early bedtime and you would rather stay up later.
Talk to toddlers and older children about the upcoming trip and sleeping in a new place. A simple picture book about travelling can help set expectations and reduce anxiety.
Timing Is Everything
For Short Trips (1-3 hours difference): Try to maintain your home schedule as much as possible. Your child's body clock will thank you, and you'll avoid the overtired meltdowns we all dread.
For Longer Journeys: Gradually shift naps and bedtime by 15-30 minutes each day before travel. This gentle transition helps their little bodies adjust without the shock of an abrupt change.
Maintain Your Sleep Rituals
Your bedtime routine is your secret weapon! Those familiar steps signal to your child that sleep is coming, even in an unfamiliar place. Keep the core elements consistent:
Bath (or quick wipe-down)
Pyjamas
Book
Lullaby or quiet cuddle time
This consistency provides security when everything else feels different.
Be Flexible (But Not Too Flexible)
Here's the balancing act: maintain boundaries while allowing some wiggle room. It's okay if bedtime shifts a bit or if you need to provide extra comfort in a new environment. Just try to return to your regular responsive settling techniques rather than creating new habits you'll need to undo later.
For daytime adventures, try to honour at least one good nap in the proper sleep space. The others can be more flexible – pushchair naps or contact naps in a carrier while sightseeing are totally fine!
Handle Night Wakings Calmly
If your child wakes disoriented in a strange place, provide reassuring physical touch and quiet reminders about where they are.
Reset After Return
Once you're home, immediately jump back into your regular schedule and sleep practices. Most children readjust within 3-5 days if you're consistent.
A Gentle Reminder
Remember that perfect sleep during travel is rarely realistic. Set reasonable expectations and know that any sleep disruptions are temporary.
Sometimes, the most important thing is how we respond to the challenges. Stay calm, be patient with yourself and your little one, and know that with gentle consistency, good sleep will return.
Your holiday should be enjoyable for everyone. With these simple strategies, you can help your child sleep better away from home while creating wonderful family memories - without everyone being completely exhausted.