As fun and exciting as traveling can be, it can also be exhausting when you have babies. Most of my consultations lately involve patients asking for tips for traveling with babies. While I have experience traveling with my own kids internationally (our family lives in Mexico and we live in the US), I haven't traveled to a different time zone, or at least not one with more than a 2-hour difference.
I searched and found sleep advice from the best experts for traveling to a different time zone, and I came up with these tips:
1. Get Enough Sunlight
As soon as you get to your destination, make sure you expose your baby to sunlight because this helps the circadian rhythm, or internal clock, adapt to the new time.
2. Consistent Bedtime Routine
It does not matter where you are; keeping the same or a similar bedtime routine as you do at home can be very helpful. This is a way of letting your little one know that after certain things happen (bath, pajamas, book, prayers, etc.), a long stretch of sleep is coming.
3. Create a Sleep-Friendly Environment
It is not just about room darkening shades and white noise; it is about trying to make it as familiar as possible. Bring whatever you can so that your little one "feels like home." I know it is not always possible, but think about a lovey, a pillow, or maybe a small blanket.
4. Be Mindful About Naps
Daytime sleep is very important. Make sure your little one is sleeping enough during the day, but be realistic; the first few days, naps are not going to happen exactly as they did at home, and that is fine. You can start by just keeping your little one awake before nighttime so that he or she builds enough sleep pressure.
5. Adapt your Schedule
Depending on the length of your travel, you might need to adjust and create a new schedule that works for the new time zone and place you are at. Whatever happens throughout the day, make sure your little one is waking up and going to bed at the same time every day if possible.
6. Be Patient
According to the book "Why We Sleep" by Matthew Walker, it takes one day per hour to adapt. This means that if you travel to a place where the time zone is 8 hours ahead, it will take your body 8 days to fully adapt. So, be patient; you won't have it figured out by the next day. It takes time.
7. Be Flexible and Enjoy
You might have to just do whatever works to survive, and that is also okay. Every baby is different, so whatever you do, it will not be something you will need to do back home. Once you are back, you can work on reestablishing old sleep habits. Sometimes you have to just let go and go with the flow to truly enjoy and be present.
Ready to Make Your Next Trip Smoother?
If you're planning a trip and need personalized advice on helping your baby adjust to a new time zone, book a mini consultation with me today! Together, we can create a plan tailored to your family's needs, ensuring a smoother transition and better sleep for everyone. Click [here] to schedule your mini consultation now. Safe travels and sweet dreams!
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