Holidays! They can seem like a good idea, can't they? Until you're boarding a flight with a toddler, setting up multiple iPads in the back of a car or - the ultimate - trying to get your kids to sleep in a room that's not their own.
It's something rarely touched on in those idyllic-looking instagram posts you see of family holidays... whether it also took their child three hours and 72 replays of Minions to agree to go to sleep on the bed which has cost you hundreds of pounds.
A recent study by tonies® found that it takes parents at least 45 minutes longer to get their children to sleep in summer months - even if you're not away, over half of parents blamed increased daylight hours and 35 per cent worried it's because of having more time on screens.
So, to help parents who are struggling, tonies® (the audio system which plays a whole host of kids' classic) have partnered with sleep expert Lucy Wolfe, to create a list of sleep tips for children on their summer holidays...
Ensure children are well-rested in the lead up to the holiday
A good sleep routine can be tested when children are put to sleep in unfamiliar places, so it’s best to ensure that they are as well rested as possible in the lead up to the holiday, explains Lucy Wolfe. She also suggests bringing familiar items from home - their books, sleeping bag - as well as the sleepwear that they have already slept in and on. This way they can be grounded by their senses and reminded of the scents of home and their typical sleep routines.
Understand that settling into a new sleep environment can be tricky - spend lots of non-sleep time in the new bedroom space by playing with them there. Also, ensure that you dress them and change nappies in the bedroom space so that they can get as used to it as possible. It can also help to add an extra 10 minutes to the bedtime routine and if you are in a very warm location – or you are dealing with a British heat wave - then a cool bath may be a good choice to help lower the body temperature and also relax your child close to bedtime.
When going away, talk with your child and explain the changes and new environment, even if you feel that they don’t understand. It also works to show them the new space, together with their familiar and much-loved toys, such as their Toniebox audio system, if you already own one. Play with them in the cot or on their bed during non-sleep to take away any fears and anxieties that may emerge.
Do not skip nap times
Although you may be out of your typical sleep environment; get them to sleep on the go at the same times, when possible, that you would do when you are home-based, states Lucy. Although they may not sleep for as long, you will be avoiding adding to the excitement of their travels and leading them to be overtired, which causes them to get restless. Try your best to keep bed ‘time’ the same - and don’t be afraid of an earlier bedtime when daytime napping has been poor.
When getting them to nap on the go, a snooze shade, or something similar, is essential to reduce overstimulation and create a sleep-friendly darker space. However, avoid hanging blankets over your pram, as your baby can overheat super quickly.
Have a pre-nap ritual before sleep is due and use familiar words, phases, and activities that support your child’s understanding that it is time to nap or sleep. Whilst naps in a bedroom will not always be possible - try to time your car-drives and walks to coincide with nap time so that overtiredness does not create a resistance to sleep. If naps are of less duration, add in an extra nap or two to compensate. If you are planning a few late nights whilst away, then add in an extra nap if necessary and get back on track as soon as you arrive back from your holiday.
Avoid over-stimulating activities and screens before bedtime
When possible, avoid high sugar, screens and over-stimulating activities too close to bedtime. From those long car journeys to fitting in a nap time at a hotel, there’s always the temptation to indulge children in screen time whilst travelling with them in the evenings.
However, it’s important that parents note that they can provide entertainment on the go that winds a child down, instead of keeping them awake and restless with overstimulating screens. Audio stories and songs are screen-less and therefore are perfect for setting up a child to rest. Pack a portable audio player, such as a Toniebox available at tonies®, to keep children entertained with fun and educational content when travelling. You’ll be pleased to find that they will be more likely to go down for a nap in the day and won’t keep you up at night!
Pack sleep essentials
Don’t forget the lovey, the music, the books and the audio system, such as the Toniebox, that make up the elements of your homebased bedtime routine, states Lucy. A room thermometer is also an important essential as it will help you keep an eye on the room temperature when your child sleeps. Bring a portable blackout blind or improvise with tin foil - a quick wipe of the window with a baby wipe and placing the foil on the windowpane is proven effective - to block out the light both at bedtime, and very necessarily, early in the morning.
Be prepared to offer lots of support at bedtime if your child signals they are finding the transition challenging.
Do your best to cool the room down
A cool bedroom is key for optimum sleep and will reduce resistance to it too from your child or children. Do your best to cool the room down - keep blinds down by day to block the sun. Safely use a fan with a frozen bottle of water in front of it to circulate cool air in the room. If it is very hot, then hang a damp sheet in front of an open window to reduce the humidity. Also look to remove any unnecessary bedding and dress your child weather appropriately for bed.
Provide a ‘stay and support’ approach when returning back home from your travels
As soon as you are back home - think of this as ‘business as usual’, regardless of whatever changes you have introduced whilst away, explains Lucy. Return to your typical sleep practices - once again reacquaint them with their bedroom and much-loved toys. It is not unusual for sleep to be great on holidays, but then to experience a regression when you arrive home. This is an emotional response to returning home.
I encourage my ‘stay and support’ approach to help your child settle down again. This means instead of always trying to leave the room and not stay with them when they go to sleep, reverse it by staying with them and supporting them to go to sleep with your calming presence. This way you can help your child go to sleep with your undivided attention, and then they can start to feel safer and more secure to do this on their own. When they wake overnight, you will need to repeat this exercise.