YES, believe it or not, it is actually possible to stay sane and keep sleep relatively normal while on holidays…
The holiday season is full of joy, excitement and cherished moments but it can also disrupt routines—especially for little ones who thrive on consistency.
As a parent, balancing the magic of the holidays with the need to maintain your child’s sleep schedule can feel like an overwhelming challenge. However, with some thoughtful planning and flexibility, it IS possible to keep sleep on track, while also making the most of the festive season. Here are some practical tips to help your little ones stick to their sleep schedules (as much as possible) so you can all enjoy the holidays.
1. Stick to a Consistent Bedtime and Wake-Up Time (when you can!)
Even during the holidays, try to stick to your child’s usual bedtime and wake-up time. Consistency helps regulate a child’s body clock, making it easier for them to fall asleep and wake up naturally. If you’re traveling to a different time zone, gradually adjust your child’s sleep schedule by fifteen-minute increments, a few days before your trip.
Pro Tips: Use blackout curtains, portable blackout blinds (or even black garbage bags) to create a sleep-friendly environment wherever you are. ‘SnoozeShade’ products can be a lifesaver for keeping a cot or pram super dark. If you do a lot of travelling and don’t mind forking out a few dollars, a ‘Slumber Pod’ could actually be your saving grace.
2. Create a Portable Bedtime Routine
A familiar bedtime routine can signal to your child that it’s time to wind down, even in an unfamiliar environment. Pack your kid’s favourite bedtime essentials—a beloved stuffed toy, a special blanket or a calming bedtime book. If your child uses white noise at home, bring a portable white noise machine or use an app, in order to replicate the soothing sounds they’re accustomed to.
Pro Tips: Keep the routine simple but consistent—for example, bath, story, and snuggles—so it’s easy to replicate anywhere. If your child is used to only having a bath at home and you are going to stay in a hotel with just a shower, get them used to having a shower at home before you go away.
3. Prioritise Nap Times (as much as you can)
Holiday festivities can be exciting but skipping naps often leads to overtiredness, making bedtime more challenging. Plan your activities around your child’s nap schedule, or create opportunities for them to rest on the go at the times they would normally nap—like in a stroller or car seat. Even a short nap can help prevent meltdowns and keep your little one in good spirits.
Pro Tips: Communicate your child’s nap schedule to family and friends so they can help you plan events more effectively. DO NOT allow your friends or family to make you feel bad for being ‘so routine’. Also, try not to stress if your kiddo’s naps are shorter than usual. You might need to be a bit flexible and offer an extra catnap here or there (it won’t break them!).
4. Encourage Self-Settling
If your child is learning to self-settle, holidays can be a great opportunity to reinforce this skill. Whether you’re at home or away, encourage them to settle themselves at bedtime by using the same techniques they’re used to, like holding a comfort item, using a dummy/pacifier, or listening to calming music. If your child already knows how to self-settle but has trouble when you are away, they might just need a bit more time and comfort. Whatever you do, avoid introducing any new and unwanted sleep associations that you don’t want to become your new ‘normal’. It will be easy to get back on track when you get back home. Rest assured, they have not forgotten this skill and if you stay consistent with your routine and what you normally ‘do’, your child will start sleeping well again in no time.
Pro Tips: Be patient and consistent with your approach. It’s okay to offer extra comfort if your child is feeling unsettled in a new environment but try not to completely abandon the habits you’ve been building. Allow your child to spend some time in their new sleep environment during the day before the first night’s sleep. It can also help to get them used to a portable cot at home, prior to your trip, if that what they will sleep in when away.
5. Manage Holiday Excitement (as much as possible)
The excitement of gifts, visitors and festive lights can sometimes make it harder for children to wind down. Help them transition from high-energy activities to relaxation by incorporating calming moments into the day, such as quiet story time, a gentle walk or some drawing.
Pro Tip: Avoid screen time at least an hour before bedtime, as this can interfere with the production of melatonin, the sleep hormone.
6. Be Flexible but Intentional
While consistency is key, the holidays are a ultimately a time for joy and connection. It’s okay to make occasional exceptions to your child’s routine for special events. It’s actually essential that you don’t stress about things not being as they normally are when you are at home. Have realistic expectations and know that your child won’t ‘be broken’ if they don’t sleep at their normal times or for as long. The key is to be intentional about which deviations are ‘worth it’ and to return to the routine as soon as is practicable. This will probably be when you get home and that’s okay.
Pro Tips: If bedtime is delayed, adjust the next day’s schedule slightly, in order to prevent over-tiredness from snowballing. Add the odd catnap in if you think your child needs it.
7. Prepare for Travel Challenges
Take steps to make the new sleep environment as familiar as possible. Bring along their usual pyjamas, sheets, or comfort items so as to recreate the feeling of home. If you’re staying with family or in a hotel, designate a quiet, dimly lit space for sleep. You might have to get creative. There’s nothing wrong with popping your little one’s cot in the walk-in robe or in the office nook, if space allows.
Pro Tips: Pack snacks and activities to keep your child calm and entertained during transit, to try and reduce stress and set the tone for smoother sleep. If possible, travel during your child’s main nap time. ‘Suss’ out your accommodation layout before you go, so you can be a little bit prepared.
8. Prioritise Your Own Calm Energy
Children are incredibly attuned to their parents’ emotions. If you’re feeling stressed or rushed, your child will pick up on that energy, which will make it harder for them to relax. Take a few moments to breathe and centre yourself before helping your child settle down for sleep. Your feelings and needs matter, so do what you can to give yourself a break and recharge whenever you can.
Pro Tips: Work on your mindset. Use positive affirmations like, “We’re going to have a peaceful sleep tonight,” to set a calm and reassuring tone. Perhaps ask a friend, family member or professional to babysit for a while, so you can do something for yourself. Never feel guilty about putting your needs first. Your child needs you to!
A Holiday to Remember—For All the Right Reasons
By maintaining a balance between structure and flexibility, you CAN help your little ones get the sleep they need while still embracing the joys of the holidays. Remember, the goal isn’t perfection—it’s creating happy memories and having fun, while also keeping your child’s well-being in mind (without going overboard). With a little planning and patience, everyone in the family can enjoy the holidays feeling rested and refreshed.
