How to Get Kids to Sleep on Vacation

Practical strategies to help children maintain healthy sleep routines while traveling and staying in new places.

1. Pack Sleep Essentials. Bring familiar items that signal bedtime to your child's brain. Pack their favorite stuffed animal, blanket, or lovey. Include their regular pajamas, not new vacation ones. Consider bringing a white noise machine or downloaded white noise app if your child is used to background sound. For babies and toddlers, pack their sleep sack or any comfort items from their crib. These familiar scents and textures help recreate the feeling of home in a strange place.
2. Stick to Your Bedtime Routine. Keep your child's bedtime routine as close to normal as possible, even in a hotel or rental. If you normally do bath, books, and songs, do the same on vacation. You might need to modify slightly - maybe a shower instead of a bath, or reading on your phone instead of physical books - but the sequence should stay familiar. Start the routine at the same time you would at home, accounting for time zone changes. This consistency helps your child's body recognize that sleep time is coming.
3. Manage Time Zone Changes Gradually. For trips crossing time zones, start shifting your child's schedule a few days before you leave. Move bedtime and wake time by 15-30 minutes each day toward your destination's schedule. Once you arrive, get plenty of natural light during the day and keep things dim in the evening to help reset their internal clock. Don't stress if it takes a few days to adjust - this is completely normal. For short trips under a week, some families choose to stay on home time if the difference isn't too dramatic.
4. Create a Sleep-Friendly Environment. Make your vacation sleeping space as dark and quiet as possible. Bring clip-on blackout curtains or large garbage bags and tape to cover windows if needed. Hotel rooms can be bright from hallway lights or street lamps. Request a room away from elevators, ice machines, and busy areas when booking. Set the room temperature cooler if possible - most people sleep better in slightly cool environments. If sharing a room, create visual barriers with luggage or ask the hotel for a rollaway bed to give everyone some space.
5. Plan for Overtired Days. Vacation days are often longer and more stimulating than usual, leading to overtired children who have trouble settling down. Build in quiet time during the day, even if your child doesn't normally nap. This might be reading time in the hotel room or quiet play while adults rest. Watch for signs of overtiredness like hyperactivity, meltdowns, or fighting sleep. When you notice these signs, start your bedtime routine earlier than usual. An overtired child often needs extra time and patience to wind down.
6. Handle Sleep Disruptions Calmly. Expect some sleep challenges and don't panic when they happen. If your child wakes up confused or upset in a new place, calmly reassure them where they are and that you're nearby. Use the same techniques you use at home for night wakings. If they end up in your bed, decide in advance whether you're okay with this for vacation or if you want to gently guide them back to their space. Remember that a few nights of imperfect sleep won't harm your child's long-term sleep habits.