Have a trip coming up with your children? Here are some things to keep in mind to keep everyone feeling rested and getting along!
Make a plan
First, set aside some time before the trip to make a plan. See if you can find out what the space will be like where you are traveling. Are there options that would allow each person to have their own space? If you’re traveling to an event, what are the options for quiet? Consider your child’s personality and needs. What are key elements of their routine and of their sleep space that you can re-create in the new environment? (This is a great topic to create “Family Meeting Magic”. To get started, download my free PDF now which will get you signed up to hear more about my upcoming parenting summit!)
Dealing with “jet lag”
According to the American Academy of Sleep Medicine’s “Three Ways to Sleep Like a Pro Athlete”, “For each time zone you travel through, it will take one day for your body to adjust your circadian rhythm to your new location. So, if you cross three time zones on a coast-to-coast flight, you’ll need three days to adjust.” So keep that in mind as you are planning your time.
Daytime strategies
1) How much sleep does each child typically get during the day? How long do they tend to be able to stay awake happily? Is there a way that you can re-create the amount of daytime sleep, the amount of nighttime sleep, and the amount of time that they are awake during the day, even if the schedule itself changes a bit?
2) What are the options for getting in some sunlight or time outdoors during the day? See if you can explore your options.
3) What are your options for getting in some physical movement or fun exercise while you are away? Can you have a morning dance party? Can you walk or hike or swim?
Nighttime strategies
If you can, leave time to wind down from the busy day! Try to keep your bedtime routine as close to normal as you can. Bring the things from home that you can easily pack. Make a list as part of your family pre-meeting! Do your kids benefit from a bath before bed? A story? Some quiet music?
“Crashing into bed to try to hit eight hours of sleep may not be helpful if your body is still stressed or full of energy. If you get seven and a half hours of sleep and use those 30 minutes to wind down by listening to a podcast, reading a book, or doing any calming activity – that break might just be more beneficial than rushing to bed and struggling to fall asleep” (Three ways to sleep like a pro athelete). For example, I found that my deep sleep scores on my Apple Watch were looking really low. Then last night I did a 15 minute stretch to quiet, soothing music before bed and my deep sleep scores more than doubled! That’s just one person over the course of a few nights, but it’s something to keep in mind as you prepare for your trip!
Other nighttime strategies to remember:
Keep the room cool, dark, and quiet
Can you bring some white noise? What can you do to support the sound environment for each person?
Can you turn off screens 30-60 minutes before bedtime or at least make sure that your blue light filtering is working effectively on those screens?
In the moment
I’m always thinking about “What are the things I can control? And what are the things I can’t control and need to let go of?” The serenity prayer: Give me peace to accept the things I can’t change, courage to change the things I can, and the wisdom to know the difference. With some planning, you can help everyone to feel more rested and advocate for the needs of you and your child. And then your mission is to relax and go with the flow for the rest. Enjoy your travels!
Resources:
Center for Pediatric Sleep Management
www.sleepeducation.org from the American Academy of Sleep Medicine: Best ways to improve sleep without medication and Three Ways to Sleep like a Pro Athlete.
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The Importance of Mindfulness as a Parent
Calm Evenings Start with You—Reframe the Bedtime Routine for a Smoother Night!
