If you have a trip coming up, you might find yourself nervous about your baby’s sleep- especially if there is a time difference.
This can be stressful for parents, I’ve been there myself!
We fear messing up our little ones schedule and sleep going out the window!
The truth is that there are a lot of things that can “mess” up your schedule, but I promise that those things are temporary. If your little one is a good sleeper and can put themselves to sleep then it should not really make too much of a dent in your sleep at night long term.
The key is to begin with a rested baby. If your little one is not rested, not sleeping well at night, or can’t put themselves to sleep independently…then yes they will be extra fussy and it can really affect them especially while out of their environment.
It might also put a damper on your trip because it’s not fun dealing with a crying baby all night and then dragging your feet trying to enjoy a vacation or quality family time.
If your little one is on a schedule that’s working for them and sleeping well, here are three strategies that you can implement to combat the time change and jet lag:
Plan Ahead
If the trip is under 4 hrs time difference but you are staying for a long period of time (over a week), you may want to start adjusting your time before you leave. Shift time forward or back by 30 minutes every other day (or every day) until you are on the new time.
This works great if you have time before your trip and you can be on a “new time” for a few days before your actual trip.
**Even just adjusting it by an hour closer to your new time, can make the transition easier.
Go straight into the new time
If your trip is over 4 hours, you are staying for longer than a week and you don’t have the time to slowly adjust your schedule before you leave, then going straight into the new time as fast as possible is probably best. Yes, there will be an adjustment period. There will be jet lag, but it should be 2-3 days and if you are consistent should fall into place after that.
You may need to add a catnap in the morning/afternoon or opt for an early bedtime.
For example: if you are now 3 hours ahead and your new time is 6pm but your time at home is 3pm, you may need to add a 30 minute catnap to get you to the new bedtime and then I would opt for an earlier bedtime (6pm new time).
Don’t adjust anything at all
If your trip is short, less than a week and the time change is less than 3 hours…then don’t change a thing.
It might work best to keep your schedule as is, it might actually result in a later bedtime and wake up time which works for later dinners and vacation activities.
It’s also great for less transition when returning home.
With any of these three strategies there are three things you MUST adjust accordingly:
LIGHT is the most powerful weapon when it comes to adjusting our body clocks. You can adjust the light to help your little one’s internal clocks shift and signal sleep. When it’s time for sleep darken the room, dim the lights and cover any sunlight that can keep your baby up.
All of this you can control (most of the time) and if not, do your best..
Exposure to natural light in the mornings and during awake times is also very important to start syncing your body’s clock to the new time.
Use light consistently to tell the body when it’s time for sleep and the body will catch up.
I recommend the Slumberpod to keep your baby’s sleep environment dark at any time during travel..
FOOD is another important cue that tells the body what time in the day it is. Always adjust your meals to the new time zone. This means all snacks, meals and if your baby typically doesn’t eat at night then don’t start now.
ROUTINE can be the key to signalling sleep and winding down the body. Routines cue sleep and help our bodies relax and get ready for sleep.
Always keep your wind down routine (bedtime and naps) consistent and the same. Use it to signal the coming of sleep and prepare the body for sleep.
Bring as much as you can from home that your child associates with sleep. For example: A sleep sack, lovie, pacifier, pj’s, sound machine. Use these positive sleep props to your advantage.
Jet lag is an expected adjustment for all of us and it’s no exception for babies. All you can do is help them adjust as fast as possible knowing that it will take time and lots of consistency.
Use all of the strategies above to help your baby/toddler’s little bodies adjust and don’t be afraid to throw in a cat nap if needed. We can’t control everything while we travel, it’s impossible, so just aim for “good enough” consistently.
And, if sleep get’s thrown out the window, well that’s OKAY!
When travelling our environment is not always going to be perfect. Coming back usually takes 2-3 nights of adjustment but if you a diligent with going back to your plan, then your little one should bounce back quickly.
So happy travels my friend, reach out to get you sleeping first and ready to fly! I want you to enjoy and actually remember these happy moments with your family xx
