Traveling across time zones with your little ones? You might be bracing for the dreaded jet lag that can turn your dream vacation into a sleep-deprived slog. But fear not, dear parents! Minimizing jet lag in children isn't just a fantasy; it's entirely doable with savvy planning and a sprinkle of patience.

Understanding Jet Lag in Children

​First things first: What is jet lag, and why does it turn our adorable angels into cranky gremlins? Jet lag happens when our internal body clock is out of sync with our time zone, making maintaining sleep routines a real challenge. That can be particularly unsettling for kids whose routines are as sacred as a cherished bedtime story. Unlike adults, children have different sleep needs and may struggle to express discomfort or tiredness, making jet lag a bit trickier to manage.

When their internal clocks get muddled, so does their ability to fall asleep and wake up at the usual times. It's not just about a few groggy mornings or early nights; jet lag can unsettle their sleep habits for days, sometimes longer. That’s why understanding how it affects kids is crucial. It’s about more than just being sleepy at the wrong hours; it’s about keeping their sleep rhythms in tune. Let's explore how you can effectively do just that!

Preparing Before the Flight

Our journey to minimizing jet lag in children begins before we set foot on the plane. So, as you pack up for an international adventure or prepare for an international move, remember that getting ready for jet lag is an essential part of your travel itinerary. That is particularly important if you’re planning a permanent stay. While you can hire professionals to help you relocate abroad with ease, they won’t be able to help with your little ones. So, start by tweaking your child’s bedtime a few days before your flight. If you're moving across time zones permanently, this becomes even more vital.

In addition, educate them about jet lag in a fun and engaging way, perhaps turning it into a bedtime story about traveling worldwide. These preparatory steps set the stage for a successful transition to a new home and routine.

Minimizing Jet Lag in Children During the Flight

Up in the air, it's all about balance. On the one hand, you must keep the kids occupied. On the other hand, you must strategically manage their sleep. If it's nighttime at your destination, encourage them to snooze. Make their travel environment cozy – think soft blankets, comfortable pillows, and perhaps a favourite storybook.

Minimizing jet lag means balancing sleep with wakefulness on the plane. Offer quiet activities and avoid too much screen time, as the blue light from devices can mess with their sleep hormones. Every bit of sleep they get on the plane is a step towards a smoother adjustment to the new time zone, making your journey a little more relaxed and enjoyable.

​Upon Arrival: Embracing the New Time Zone

Once you touch down, the real magic begins. Now's the time to embrace your new time zone with open arms. The key to a smooth transition? Dive straight into the local rhythm. If it's day, encourage the kids to bask in the sunlight; it's nature's way of resetting our internal clocks. And when night falls, mimic their usual bedtime routine to signal to their little bodies that it's time to wind down.

Also, adjusting sleep schedules upon arrival is essential, and it’s okay if things are a bit topsy-turvy at first. Those first few nights might involve extra cuddles or a story more, but consistency will soon pay off. Try to limit naps to short bursts - think power naps - to avoid a midnight party in pajamas. And when evening comes, dim the lights to encourage their bodies to wind down. Patience, consistency, and a dash of understanding go a long way in helping your family settle into the new time zone.

Maintaining Healthy Sleep Habits

Consistency is your golden ticket. Maintaining a regular sleep schedule is vital, even when it feels like your internal clocks are playing pinball. Above all, kids thrive on routine, so even if you're in a different time zone, their bodies will appreciate the familiarity of a set bedtime.

Balancing rest with activities is also crucial. Too much downtime can make it harder for them to fall asleep at night. Plan some light, engaging activities that aren't overly stimulating to keep them moving and grooving at the right times.

Dealing with Challenges

Tackling jet lag's quirks can sometimes feel like solving a puzzle, especially with children. Expect a mix of sleepy mornings and wide-awake nights, but don't let that dampen your spirits. Keep the lines of communication open – chat with your kids about how they're feeling and reassure them that it's perfectly normal to feel a bit topsy-turvy after a trip.

If you find jet lag stubbornly overstaying its welcome, causing significant sleep disruptions, it might be time to consult an experienced pediatric sleep consultant. They can offer tailored strategies that are just right for your child's unique needs.

And remember, every child is different; what works for one may not for another. So, stay adaptable, experiment with different techniques, and soon, you'll find the perfect recipe for easing your family back into a peaceful night's sleep. Conquering jet lag is about teamwork, patience, and some sleep-science magic.

Returning Home: Reclaiming Your Routine

Once your globe-trotting adventure wraps up, it's time to nudge your family's sleep schedule back to the familiar territory of your home time zone. Begin by gently adjusting bedtimes and wake-up times closer to your usual routine. That might mean a bit of bedtime negotiation and some early birds waking up before the sun, but consistency here is key. Keep in mind that your little ones' internal clocks might be a tad sluggish in readjusting, so patience and a steady routine are crucial.

Create a calming bedtime environment to encourage quicker readjustment – think soft lights, soothing music, and perhaps a favourite bedtime story. Don’t forget to keep daytime naps in check; too much daytime snoozing can make nighttime sleep elusive. Above all, keep in mind that it's a gradual process.

  It might take several days, but with persistence and understanding, your children will eventually resettle into their normal sleep patterns. So, keep the faith; soon enough, your household's rhythms will be humming along just like before your journey.

Sweet Dreams in Any Time Zone

​And there you have it, dear parents! Jet lag doesn't have to be the monster under the bed. With some preparation, in-flight savvy, and a hearty dose of patience, minimizing jet lag in children is achievable. Every family's journey is unique, so find what works best for you and your little travellers. Here's to sweet dreams, no matter the time zone!

Travel & Sleep Guide 
​
Need more travel sleep tips for your baby or toddler? Get our Travel & Sleep Guide to prepare you for any family vacation. Get all your travel and kids sleep questions answered all in one place, no more Google searches for tips on plane travel, packing lists, car trips, sleep strategies when returning home and so much more. 

Photos via:
Pexels
Unsplash
Pexels
Pexels

Moving to a new home in Alberta can be an exciting yet stressful time for families, especially when kids are involved. Amidst the chaos of packing, unpacking, and adjusting to a new environment, it's crucial not to overlook the significance of maintaining healthy sleep habits during the move. Sleep is pivotal in children's growth, development, and overall well-being. This article will explore practical ways to support your kids in getting the restful sleep they need while navigating the transition.

Establish a Familiar Sleep Environment and a Calming Bedtime Atmosphere
When moving to a new place, children can feel disoriented and uneasy due to the change in surroundings. To mitigate this, create a sleep environment that mirrors their previous setup. Set up their bed, blankets, and favorite stuffed animals in a similar arrangement. Familiarity in their sleeping space can provide a sense of comfort and security, promoting better sleep during the move.

Set the stage for a peaceful sleep environment. Consider using soft lighting, soothing colors, and calming scents in their bedroom. Creating a serene atmosphere can aid relaxation and help them unwind before bedtime.

A Consistent Bedtime Routine as You Adjust to the New Time Zone
Routines offer predictability, which is especially crucial when everything else feels uncertain. Stick to their usual bedtime routine as closely as possible. Whether reading a story, dimming the lights, or practicing relaxation techniques, these activities signal to their bodies that it's time to wind down and prepare for sleep. Consistency in routine can help mitigate the disruptions caused by the move.

If the move involves crossing different time zones, gradual adjustment can help prevent jet lag and ensure smoother sleep transitions. Gradually shift their bedtime and wake-up time in the days leading up to the move so the change isn't abrupt and disruptive.

Prioritize Physical Activity
Engaging in physical activities during the day can help expend excess energy, making it easier for kids to fall asleep at night. Allocate time for outdoor play or indoor games that encourage movement. Physical exertion contributes to a healthier sleep cycle and reduces any stress or anxiety associated with the move.

By incorporating active play into their daily routine, you can promote a more balanced emotional state, allowing them to approach bedtime with a calmer and more relaxed mindset. Additionally, physical exertion can enhance the quality of their sleep by promoting deeper restorative sleep cycles. This means that even amid the changes and uncertainties of moving, their bodies have the opportunity to recover and recharge through the night, supporting their overall health during this transitional period.

Open Communication
Children may have questions or concerns about the move that could affect their sleep. Encourage open communication and create an environment where they feel comfortable sharing their thoughts. Addressing their worries and providing reassurance can alleviate any bedtime anxiety they might be experiencing.

Involving them in the moving process, such as allowing them to pack a special box of their belongings or choose the color of their new room, can give them a sense of control and involvement. This empowerment can boost their confidence and reduce feelings of uncertainty, contributing positively to their overall sleep quality. If you have hired movers for your long distance move in Alberta, Canada, long distance movers can make it easy on the kids too. They can suggest safe ways for kids to get involved, which can help calm their anxieties. Remember, their emotional well-being and sleep patterns are closely intertwined, making it crucial to tend to their feelings during this significant life transition. 

Unpack Comfort Items First
During the moving process, certain items may take longer to unpack than others. However, they prioritize unpacking comfort items like their favorite pajamas, blankets, and bedtime books. Having these items readily available can offer a sense of normalcy and help them feel more at ease in their new surroundings.

Remember that small gestures can make a big difference. Before their first night in the new home, consider engaging in a soothing bedtime routine together. Reading a beloved storybook, sharing a quiet conversation, or practicing deep breathing exercises can help them relax and ease into sleep. These moments of connection can be reassuring during a time when everything else seems uncertain.

Limit Screen Time Before Bed
Screens emit blue light that can interfere with the production of melatonin, the hormone responsible for regulating sleep. Especially during the move, when sleep might already be disrupted, limiting screen time in the hour leading up to bedtime is essential. Encourage quieter activities like reading or drawing instead.

Be Patient and Understanding
It's normal for sleep disruptions to occur during a move. Children might take some time to acclimate to the new environment and routines. Patience and understanding are key during this period of adjustment. Recognize that occasional sleep challenges are part of the process and focus on consistently reinforcing those healthy sleep habits during the move.

Each child is unique, and their reactions to the move can vary. Some may adapt quickly, while others might require more time to feel comfortable in their new surroundings. As a parent, being attuned to your child's emotions and behaviors can guide you in providing the necessary support. Remember that maintaining healthy sleep habits during the move is not just about the immediate adjustment period but about setting the stage for their ongoing well-being. By approaching sleep disruptions with a proactive and patient attitude, you can help your children build resilience and adaptability, skills that will serve them well beyond the move. So, as you navigate this transition, remember that while challenges may arise, your dedication to their sleep routine is a valuable investment in their overall health and happiness.

Seek Routine Amidst Change
Change can be unsettling for children, but establishing a routine can provide a sense of stability. Even amidst the move, incorporating elements of their regular routine can help anchor them and promote better sleep. These familiar practices can make a significant difference, whether it's a special pre-sleep ritual or a favorite lullaby.

Help Kids Maintain Healthy Sleep Habits During the Move
​Moving to a new home with kids requires careful consideration of their sleep needs. While the transition can be demanding, prioritizing healthy sleep habits during the move is essential for their well-being. By creating a consistent sleep environment, maintaining routines, and fostering open communication, you can help your children navigate the move while ensuring they continue to get the restful sleep they need. Remember, patience and understanding go a long way in making this transitional period smoother for the entire family.

Photo via Pexels

With the holidays quickly approaching, parents who have recently gotten their babies, of any age, sleeping on a schedule are often worried that their little ones'  sleep will regress over the Holidays.

I can assure you that those fears could not be more real.

Many families struggle with severe sleep deprivation for a very long time due to the "blessing" of having a child (or two like I was) that lacks healthy independent sleep strategies.

So, finally getting your whole family into a routine that works. Finally moving from being severely sleep deprived into a family that is becoming well rested.  Trust me everyone inside that little family unit wants to protect their new found sleep including the little one who is finally able to sleep.
​
When little ones finally FEEL what it feels like to have the sleep that is needed for healthy growth and development they don't want their schedule messed with either. 

Between the travel, excitement, and constant attention of family and friends, holidays are the easiest way to throw all of your hard work out with the wrapping paper.

But fortunately, it doesn't have to be that way! With some strategic planning and an iron will, you can keep that carefully orchestrated routine running right on schedule.

There are two major impediments to maintaining your kiddos routine over the holidays. One is travel, and the other is family and friends, so I want to tackle both of those topics individually.

First, we will cover the travel portion...

If you have a trip planned sometime in the next few weeks, and were planning on beginning sleep training , I suggest putting it off until you get back (On the flip side, if you are looking for an excuse to cancel your trip, keeping your baby's sleep schedule is a pretty good one. Just sayin’! 🤷🏼‍♀️)

If you've already started working on a routine, no worries! If you can maintain some semblance of normalcy on your trip, you should be able to fall right back into it once back home.

If you plan on driving to your destination, a great tip is to schedule your driving time over baby's naps. Car naps aren't always ideal but are definitely better than no naps at all, and they're the lesser of two evils by a mile. If at all possible, hit the road right around the time that baby would usually be taking their first nap of the day.
​
If you're really committed to your kiddo's sleep schedule, you might even look for some parks, tourist attractions, or other outdoor activities on your route for quick stops when baby wakes from their nap. These stops are an excellent opportunity for the whole family to get out into the sunshine and fresh air, making that next nap that much easier.

If you plan to fly, well, my heart goes out to you.

It's no secret that planes and babies aren't always the best match, so I suggest (and this is the only time you'll hear me say this) to do whatever you can to get you through the flight with minimum fuss. Let them play with your phone, dole out snack, whatever you need to do to keep baby happy.

Don't try to force naps; if they don't want to sleep on the plane, they won't. It will only result in unnecessary frustration for both of you. (And, most likely, the passengers around you.)

Alright! So you've arrived, and hopefully, you've managed to maintain some degree of sanity. Now, I'm sorry to say, comes the hard part.

When you're in the car or on the plane, everyone is rooting for you, keeping baby quiet and relaxed; and hopefully asleep.

But now that you're at the Grandparents and it's just the opposite.

Everyone wants to play with and hold the baby and get them ridiculously overstimulated. It's exceptionally difficult to tell all of these friends and family members that you're putting an end to the fun because the baby needs to get to sleep.

So, here and now,  I am giving you permission to be the bad guy. Don't negotiate, or make exceptions, and do not feel bad about it. Firmly explain to anyone giving you the "I'll just sneak in a take a quick peek,"  that baby's in the middle of sleep training, and you're not taking any chances waking them up.

Let them know that they can hang around until baby gets up, or can catch them another time. Or better yet, let people know in advance when to expect some baby time based on baby's routine.

I know it sounds harsh, but the alternative is an almost immediate backslide right back into day one.

Your little one misses a nap, gets all fired up because of all the new faces and activity, then gets overtired, cortisol production goes up, and voila the next nap is ruined, which results in more overtiredness derailing nighttime sleep.

Before you know it, you're headed on your way home, and it feels like all baby did was cry for the entire trip. I’m not even slightly exaggerating. It happens that quickly.

So you've steeled your nerves and let everyone know that you're not budging on baby's schedule. She took her naps at the right times, and now it's time for bed. The only catch is that, with all of the company staying at the house, there's only one room for you and baby.

No problem, right? Bed-sharing for a few nights isn't the end of the world.

I wish it were that easy, but it simply is not! 

I don't know of any parent that wants to UNDO all of the amazing sleep skills that their child has just developed and is beginning to master. No one wants to go back to waking up every few hours for the little one to cry more unnecessary tears, for someone to come and soothe them back to sleep.

So, you want to make both their sleeping arrangements and their scheduling as little of a deviation from the regular routines as possible. Plus babies and toddler can develop a real affinity for co-sleeping, or any other external sleep prop that comes back into the scenario, in as little as one night! 

You have worked hard to help your kiddo develop his own sleep strategies and now he's finally getting the sleep you both need and you don't want to mess with it!
 
So this may sound a little unorthodox, but if you're sharing a room, what I suggest is simple...

Make one room into two.

I'm not saying you need to call in a construction crew, but I do suggest hanging a blanket, setting up a dressing screen, or, yes, I'm going to go ahead and say it, put baby in the closet.

I know that sounds crazy, but a decent-sized closet is an excellent place for baby to sleep in a pinch. It's dark; it's quiet, she won't be distracted by being able to see you, and won't be disturbed by people walking in and out of the room.

SlumberPod is another excellent option for creating your baby's own blacked out sleeping space while sharing a room. It's a patented blackout tent that fits perfectly over your pack n' play or travel crib. It has pockets for a fan, monitor and white noise machine. Use the Discount Code: tothemoonsleep to get your special deal.  

While we're on the subject of "no exceptions," that rule extends to all other sleep props. You may be tempted to slip baby a pacifier or rock her to sleep if she's disturbing the rest of the house, but baby is going to latch on to that really, really quickly, and chances are you'll be waking up every hour or two, rocking baby back to sleep or putting her pacifier back in, which in the end will disturb the house much more than a bit of crying at 7:00 at night.

I find the biggest reason that parents give in is, quite simply, because they're embarrassed. There's a house full of eyes, and they're all focused on the new baby, and by association, the new parent.

The feeling that everyone is making judgments about how you're parenting is very real, and overwhelming in these family gatherings, but in those moments, remember what's really important here;

Your baby, your family, and their health and well-being.

There may well be a few people who feel a bit jaded because you put the baby to bed just when they got in the door, and your mother might tell you that putting your baby in the closet for the night is ridiculous, but remember you're doing this for a very noble cause. Perhaps the noblest cause there is, allowing your child to get the sleep that is required 

So stand tall and remember that you’re a superhero, defending sleep for those who are too small to defend it for themselves. If you want to wear a cape and give yourself a cool superhero name, you go right ahead. WonderMom, UberMama, The Somnum Inducere, if you’re feeling really fancy. Just remember that, like any superhero, you may be misunderstood by the masses.

Ignore them. You’re on a mission to the best quality sleep possible for your child and your family as a whole. Getting the sleep that is required in-order to function as  the best versions of yourselves is absolutely worth the journey.

Quite simply, "it's life changing". 

Happy Holidays & Happy Sleeping
Erin

For more sleep training tips while on holidays get our Expert Travel & Sleep Guide.

Bringing a new baby into the house is an incredible, exciting but also terrifying occasion, even more so when you have one or two children already. It can bring up a whole lot of questions.

How are the older children going to react to this new baby? Are they going to embrace the role of being an older sibling? Will they turn into jealous clingers who need constant attention? Will their schedule fit with your newborn's naps and feeding times? Most importantly, how is this going to affect the older child's bedtime?

Trying to juggle two or three different bedtime routines can be overwhelming if you're not ready for it. Trying to find fifteen minutes to feed your newborn while at the same time trying to get your toddler out of the bath can make you lose your mind. Toddlers just know that you're in a position where you're unable to chase them down and enforce the rules, so they are more likely to take advantage of that weakness.

So here are some strategies for those of you who have two or three little people, and are struggling to find a bedtime groove.

1. Have one bedtime for all the kids in the house. A lot of families I work with are shocked when I suggest that their three-year-olds should be going to bed at 7:00 PM, but at that age, kids still require between 10-12 hours of sleep a night, not including daytime naps. So if your toddler needs to be up at 7:00 AM, a 7:00 PM bedtime is reasonable. If the idea of having 2 or 3 bedtime routines at the same time seems overwhelming,  keep reading.
2. Team up and switch off if you can. If you're the lucky one and have a partner who's home and able to help you get the kids to bed, put together a list of what needs to get done. Split the tasks evenly, and then switch off every other night. That will help make sure neither of you feels like you have the short end of the stick. It will also get your kids used to either parent putting them to bed, so if one isn't available, it won't throw your them into a tailspin just because things aren't the same.
3. Find opportunities to multitask. As a parent, either through talent or necessity, we become the undisputed champions of multitasking. Trying to get through two or three separate bedtime routines is going to leave you exhausted and probably won't fit with your schedule, so double up when you can. Let the kids bathe together, feed your newborn while you read your toddler a bedtime story, sing songs while you change baby's diaper. Wherever you can overlap, use that opportunity for all it's worth.
4. Create and stick to a 15-30 minute bedtime routine. Bedtime routines are super important to get your kids to sleep through the night. It's not just a great way of giving them a sense of time; it also works as a signal to their brains and bodies that bedtime is coming. The routine stimulates melatonin production and turns things down internally to prepare for a long, rejuvenating sleep. A bath is a great place to start. It's a strong signal that sleep is just around the corner.
5. Save a special activity for bedtime. Typically, the older child can entertain themselves for a little while so you can finish up with your youngest. It's not always the case, but if it is, find a non-screen-related activity that will keep your toddler engaged and quiet. Make this activity exclusive to that fifteen minutes that you need one-on-one time to put the baby down. Don't make it too exciting, or you could end up in a battle because your child's bedtime activity is too much fun to put down.
6. Embrace child labour. Toddlers love structure and predictability. Giving them a helper position when you're putting your younger child to bed is a great way to keep them busy.  Being a helper also gives them a feeling of triumph before they head to bed. Show them where to find the diapers and have them bring them to you when you're getting your baby ready for bedtime.
7. Stick to your guns. Toddlers test boundaries in a constant, systematic fashion. "I'm not allowed to throw the football in the house? OK. Maybe I'm allowed to throw the soccer ball in the house!" And because you're attention is split between them and a new baby, you might feel a little indebted to them. That's OK, but changing or loosening the rules could end up upsetting them more, not less. As I said before, kids rely on predictability and structure. If suddenly they get the feeling like the fences are down, they typically feel a little lost, and that's going to lead to more tantrums, not fewer. So keep the routine and the expectations as close as possible to the way they were before their sibling arrived.
8. No matter how bad it gets, no matter how tempted you might be, don't let your toddler watch a show. I know how putting your child in front of the TV or handing them your phone can buy you a few minutes of quiet, but screens can be the ultimate downfall. The entire time that they're holding your child's attention, they're flooding their eyes with blue light. That might not seem like a bad tradeoff for fifteen minutes to tend to your baby. However, blue light stimulates cortisol production and inhibits melatonin. So those fifteen minutes of peace and quiet could very easily cost you hours of trying to get your overtired child to settle down for the night.
9. Accept the fact that it’s not always going to go smoothly. These are, young children we're dealing with, so if things start to go off track a bit, don't look at it as a failure on anyone's part. They're going to have regressions, rough nights, and occasional meltdowns. Staying calm and level-headed will be the best thing you can do to make sure these situations don't escalate into something more frustrating and upsetting for everyone involved.
10. Embrace the peace and quiet. Once everyone is in bed, take at least five or ten minutes to let yourself unwind. Don't check your email, start a load of laundry, or catch up on whatever responsibilities you've got to look after. We all know that this parenting thing is a stressful gig. So when you get a moment to pat yourself on the back and find a little calm in your life, you should embrace it. The minutes right after the kids fall asleep are a prime opportunity to do just that. So take some time to celebrate the superhero that is you. There will be another night of challenges and rewards for the whole family right around the corner.

​Is it time to reach out for help from a sleep expert?
If you are struggling to get your children to bed on time without bedtime battles and tears galore then reach out for help from your favourite sleep consultant. Book your Free 20-minute Sleep Evaluation Call where will will talk about your family's sleep challenges and identify why they are happening and how I can help.