Adjusting to a New Time Zone:
Helping Your Little One Sleep While Traveling
Traveling with babies and toddlers across time zones can present unique challenges, especially when it comes to sleep. Jet lag can throw off their internal clock, leading to sleepless nights and cranky days. But with the right approach, you can help your child adjust smoothly to the new time zone. Here’s how to transition and keep sleep on track during your travels.
1. Jump Straight into the New Time Zone
The best way to adjust to a significant time change is to immediately embrace the new time zone upon arrival. Start by waking everyone up at the same time you would in the destination's time zone, even if it means waking up a little earlier or later than you normally would. Getting your child exposed to natural daylight early in the day is key to resetting their circadian rhythm.
2. Stick to Normal Nap Times
Consistency is crucial during the adjustment period, especially when it comes to nap times. Try to stick to the same nap schedule your little one follows at home. While it might be tempting to let them nap for longer than usual (especially if they seem extra tired), avoid longer naps in the first few days. This helps ensure that they sleep better at night, which is the ultimate goal.
3. Encourage Longer Awake Times Before Bed
Aim to keep your little one awake as close to bedtime as possible to promote better nighttime sleep. If they're feeling too tired and cranky, allow for a short catnap, but make sure they stay awake for at least 2 hours before their designated bedtime. This helps them fall asleep faster and stay asleep longer, even in a new time zone.
4. Managing Overnight Wake-Ups
If your child wakes up overnight, stay calm and provide reassurance. Keep the room dark or dimly lit and offer cuddles or a soothing story to create a calm environment. Reinforce the idea that it’s still nighttime and not yet morning. While there may be instances where your child stays awake for an extended period overnight (a common issue with jet lag), avoid compensating with extra daytime sleep the next day. This ensures they’ll be tired enough for better sleep the following night.
5. What If There’s Only a Small Time Difference?
If your destination is only a few hours ahead or behind, and it’s important to keep your child on their normal schedule, you can do that too. Simply adjust their naps and bedtimes slightly, but keep the rest of their routine as consistent as possible. This can help minimize the disruption and make it easier to transition back when you return home.
Final Thoughts
Traveling across time zones with babies and toddlers doesn’t have to result in sleepless nights. By jumping straight into the new time zone, keeping naps consistent, and managing awake times, you can help your little one adjust more quickly. Patience is key during the first few days, but with these tips, your child will be back to restful sleep in no time, ready to enjoy the adventure ahead!
Happy Travels
Love Clare
Your Baby Sleep Consultant for Adventuring Families