Traveling With Babies and Kids – Time Changes and Sleep Schedules

childs sleep when traveling

Have you ever booked a family vacation and then, as the departure date approaches, you realize you’re not really sure how you’re going to manage your child’s sleep schedule? To make it even more exciting, this vacation includes a 3-hour time change! When my first arrived, I unfortunately learned the hard way that nothing can ruin a trip faster than (and make you wish you’d never left home!) an overtired and grouchy child.

Luckily, with a little bit of planning, you can help your child adjust quickly to a time change, avoid them getting overtired, AND have a fun vacation! In a previous post, I gave tips on managing sleep and travel when you’re driving to your destination. Today I’m going to assume you’re flying and the trip includes a nice chunky time change. To help you with a variety of scenarios, I’ve created a Sleep Guide for Time Change Travel that includes a sleep packing list and tips on how to handle 1, 2, and 3-hour time changes based on how long you’ll be gone.

I want to walk you through one detailed example and then you can use the Travel Guide Tip Sheet to help you with specific trips. For this trip I’m taking you on, we’re flying from Virginia to California (I’m already dreaming of my favorite Napa vineyard – oh wait, the kids are coming too??), we’ll be there one week, and there will be a 3 hour time change. Your child’s typical schedule at home is bedtime at 7 PM and naps at 9 AM and 12 PM.

  1. Before you go. The week leading up to the trip, take extra care to make sure your little one is well rested. We want to start things off on the right foot.
  1. Packing. Pack everything you need to closely replicate your child’s sleep environment. (check out the packing list in the Sleep Guide for Time Change Travel)
  1. Travel Day. Write off sleep during the travel day. Go into the day assuming that sleep will be a hot mess – I’m talking about waking your child early to head to the airport and naps likely not happening. If your child naps on the plane, in the airport between flights, or in the car at some point, consider that a bonus. Often, convincing your little one to sleep on a plane, particularly as they get older, is virtually impossible. Try not to stress too much about a missed nap or timing of a nap, if one does happen at some point during your travels.
  1. Upon Arrival. Once you arrive at your destination, immediately start adjusting your child to the new time. Let’s say you arrive at 2 PM PST (5 PM back home) on Saturday. Go ahead and power through to bedtime, but do it 1.5 hours earlier than normal – putting your little one down at 5:30 PM PST.
  1. First Full Day. For the naps on Sunday, start them ~1.5 hours earlier as well – putting your child down at 7:30 AM and 10:30 AM. If your little one sleeps longer than normal for the first nap, you might even be able to hold out to start the second nap until 11 AM. For the Sunday bedtime, put your little one down 45-60 minutes earlier than normal – 6/6:15 PM.
  1. Second Full Day. On Monday, go with your child’s normal schedule – naps at 9 AM and 12 PM and bedtime at 7 PM.

Important Tip: If your child seems overtired, skips a nap, or just isn’t napping well, don’t hesitate to go for an earlier than normal bedtime! You know I love me an early bedtime if things get weird!

When you head back home, convert back to your home time zone in the same fashion – shifting things by 1.5 hours for one day and then get back on your normal schedule the following day. Even if you make every effort to manage your child’s sleep like a boss while you’re gone, your child is going to come home tired. I encourage you to do an earlier than normal bedtime (15-30 minutes) for 3 days (longer if needed). This will allow your child to catch up on sleep and fall back into their normal rhythm.

There you have it. Enjoy your trip!

Click Here to Download Your Sleep Guide for Time Change Travel.

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