The good news? It’s absolutely possible to enjoy your break and support your child’s sleep. With a few practical strategies and the right mindset, you can navigate it all with ease.

Expect Disruption on Travel Days. The first thing to remember is that travel days will throw things off a bit and that’s okay. Whether you’re in the car for hours or on a flight, those days are out of routine by nature. Your little one might nap at odd times, skip naps altogether or doze off at moments they wouldn’t usually.

The best approach is to go with the flow. Let them sleep when they need to and try not to overthink it. The key is not to panic about it. One day out of routine won’t undo everything, and you’ll have the chance to reset once you arrive.

Adjusting to a New Time Zone. If your holiday takes you to a different time zone, this is where you want to be intentional. The two biggest things that will help are:

1. Switch to local time as soon as possible
That means, even if your body clock is telling you it’s lunchtime when you arrive, but it’s actually breakfast time locally, try to eat a light breakfast and begin your day. It helps your internal clock adjust and gives your little one clear cues too.

2. Get your mealtimes in sync with local time
This is one of the most powerful tools in resetting the body clock. Even if you’re not especially hungry, having a snack or small meal at the right time can send important signals to the brain. Our bodies respond strongly to food timing, so this is a brilliant way to encourage the shift.

Let Nature Help You. Daylight and darkness are your allies when adjusting to a new time zone or simply settling into a new place. Morning light is a powerful signal to the brain that it’s time to wake up and get going, so try to get outside first thing each day. Equally, the natural wind down at sunset helps the brain understand it’s time to rest.

These natural cues are especially helpful for children, as their systems are still learning how to regulate. Getting outdoors in the morning and winding down properly in the evening will make a noticeable difference.

Give It Time (But Not Too Much!).  It can take up to a week for the body to fully adjust to a new time zone, but using these strategies can really speed up the process. Children are incredibly adaptable and will usually settle more quickly than we think. Keep your expectations realistic, but trust that things will fall into place.

If your holiday is only a few days long, you might choose not to adjust fully, especially if the time difference is minimal. In those cases, just do what works best for your family and keep sleep as consistent as you can.

Holidays are for relaxing and connecting as a family. Sleep doesn’t need to be perfect, but with a little awareness and a flexible attitude, you can still support your little one to feel well rested and happy – which makes the holiday better for everyone.

And when you get back home, a couple of early nights and a return to your normal routine will usually have everything back on track before you know it.

Sweet dreams and happy travels!

Lucy x