How to keep sleep on track on holiday

July 17, 2026

Jet Lag & Children: Sleep Tips for Babies, Toddlers & Children Travelling Abroad

Travelling abroad with a baby or toddler can be exciting, but changes to time zones, unfamiliar environments and disrupted routines can affect your child’s sleep. The good news? With some preparation and realistic expectations, most children adapt within a few days.

This guide explains why jet lag happens in children and shares practical, evidence-based tips to help your child adjust before, during and after your journey.

NHS Guidelines on Jet Lag

Why does jet lag affect children?

Children (like adults) have an internal body clock, known as their circadian rhythm, which regulates:

sleep and wake patterns
hormones such as melatonin
alertness and tiredness
appetite and digestion

When we cross time zones, the external clock changes faster than the body clock can adapt.

This can lead to:

🌙 waking during the night
☀️ early mornings
😴 difficulty settling at bedtime
🥱 tiredness and irritability during the day

Before you travel: prepare your child’s body clock

If you are travelling across several time zones, start adjusting gradually if possible.

Travelling east (for example, UK → Europe/Asia)

As the day gets shorter, children often find this harder.

Try:

moving bedtime 15–30 minutes earlier each night
waking slightly earlier
getting morning daylight exposure

Travelling west (for example, UK → USA)

The day becomes longer, so children may cope more easily.

Try:

shifting bedtime slightly later
allowing a later morning where appropriate

During the journey

The aim is not perfection; it is helping their brain adjust to the new time zone.

✔ Change watches/clocks to destination time
✔ Offer meals around destination times
✔ Encourage sleep if it matches night-time at your destination
✔ Keep children hydrated
✔ Bring familiar sleep cues: comforter, sleep bag, favourite book, white noise

The first few days after arrival

This is where many parents worry.

Your child may:

wake at 3am ready to start the day
struggle to stay awake until bedtime
need extra reassurance

This is normal.

The most powerful reset button for the body clock is: ☀️ natural daylight

Try to:

spend time outdoors during daylight hours
keep naps close to their normal pattern
avoid long, late afternoon naps
follow your usual bedtime routine

What about naps?

A common mistake is allowing a very tired child to sleep for hours during the day.

A short recovery nap can help, but long daytime sleep can delay adjustment.

Aim to protect bedtime.

When you return home

Expect sleep to wobble again.

The best approach:

return to your normal routine straight away
keep familiar bedtime cues
give your child a few days to readjust

Helping your child sleep well on holiday

If you’re travelling with your child, jet lag isn’t the only challenge that can affect sleep.

Changes to routine, environment and bedtime can all make sleep more difficult while away from home. For more practical advice, read our guide on helping your child sleep well on holiday.

My final message

A holiday does not need to be perfectly structured for your child to sleep well.

The good news is that children are adaptable; aim to provide the familiar signals that help their body clock find its way again.

If your child’s sleep has become difficult after travel, or you’re struggling with ongoing night waking, early rising or bedtime challenges, our registered health professionals can provide personalised sleep support.

February 22, 2025

A Bedtime Routine for Your School-Aged Child

A Cosy Bedtime Routine for Your School-Aged Child

Bedtime should be a calm, cosy, and predictable time for children, helping them unwind from the day and settle in for a good night’s sleep. But in reality, it can often feel like a battle—whether it’s screens keeping them awake, bedtime worries creeping in, or just struggling to switch off.

If your child is restless at bedtime or wakes up groggy in the morning, a structured, gentle bedtime routine can make all the difference.

Here’s how to set up a relaxing evening routine that works.

Screens & Bedtime: When to Switch Off?

Why It Matters: While blue light has long been blamed for sleep problems, the latest research suggests it’s not the light itself—it’s how screens keep children engaged, alert, and awake long past their natural bedtime.

What the Research Says:

The more time children spend on screens before bed, the later their bedtime shifts and the less sleep they get overall.
Scrolling, gaming, and social media keep the brain in a high-alert state, making it harder to wind down.
Keeping a phone on at night—especially with notifications active—leads to disrupted sleep and poorer sleep quality.

What Parents Can Do:

Set a screen curfew – ideally one hour before bed.
Keep phones and tablets out of the bedroom overnight.
Swap screens for quiet activities – like reading, colouring, or a chat about the day.

Tip: Netflix, YouTube, and TikTok can be particularly tricky as they encourage endless scrolling. Try using a timer or ‘wind-down’ mode to help your child log off.

Helping an Anxious Child Wind Down

Why It Matters: Some children struggle to switch off because of worries and racing thoughts. If your child gets anxious at bedtime, their brain stays in high-alert mode, making it difficult to relax.

What Helps:

Have a worry journal – let them write or draw any worries before bed.
Set up a worry time earlier in the evening – so bedtime isn’t spent overthinking.
Teach calm breathing techniques – try 3-4-5 breathing (inhale for 3, hold for 4, exhale for 5).
Try mindfulness or gentle yoga – even a few minutes can make a big difference.

What & When Should Children Eat Before Bed?

Why It Matters: Eating too close to bedtime can cause restless sleep, while certain foods help promote relaxation.

What to Do:

Last big meal – at least 2 hours before bed.
Good bedtime snacks – a banana with peanut butter, warm milk, or yoghurt.
Avoid sugary foods & caffeine – including chocolate, fizzy drinks, and tea!

Exercise & Sleep: Getting the Balance Right

Why It Matters: Regular movement helps burn off excess energy and promotes deeper, more restorative sleep. Engaging in physical activity earlier in the day is ideal, as exercising too close to bedtime can stimulate the body and make it harder to fall asleep. Ideally, it’s best to stop exercising 2 hours before bedtime.

What Helps:

Encourage outdoor play or exercise in the afternoon.
Avoid high-energy activities 2 hours before bed.
Try gentle stretching or relaxation exercises before sleep.

Making the Bedroom Sleep-Friendly

Why It Matters: A cluttered, bright, or noisy bedroom can make it harder for children to settle. A cosy, calming space tells their brain it’s time to switch off.

Simple Fixes for a Sleep-Friendly Bedroom:

Dim the lights an hour before bed – this helps with melatonin production.
Keep the bed solely for reading and sleeping – no homework, screens, or gaming in bed!
Use warm, soft lighting – swap bright overhead lights for lamps or fairy lights.
Check the temperature – around 18°C is ideal for sleep.

The Magic of a Warm Bath Before Bed

Why It Matters: A warm bath 30-60 minutes before bed helps relax muscles and lower stress, making it easier to fall asleep. It also mimics the body’s natural temperature drop before sleep.

How to Make It Extra Relaxing:

Add a few drops of lavender oil to the bath.
Follow up with a bedtime story.
Snuggle up with cosy PJs and a cuddle.

Avoiding Bedtime Battles & Discussions

Why It Matters: Arguments, last-minute homework, or overstimulation can trigger stress hormones and have an alerting effect, making bedtime a struggle.

How to Keep Bedtime Calm & Positive:

Finish homework at least 1 hour before bed.
Avoid difficult conversations late at night – save them for the morning.
Keep the evening low-key – music, stories, or quiet play.

Why a Parent-Led Bedtime Helps

Why It Matters: Studies show that when parents take an active role in bedtime, children go to bed earlier and have more sleep.

How to Lead a Calm Bedtime:

Keep bedtime at the same time every night (including weekends!).
Spend 10-15 minutes of quiet connection before the start of the bedtime routine – reading, chatting, or a cuddle.
Offer gentle reassurance – a consistent routine makes children feel safe and secure.

The Power of Morning Light

Why It Matters: Morning sunlight helps reset the body clock, making it easier to fall asleep at night.

How to Help:

Encourage outdoor time in the morning (even just walking to school).
Open curtains as soon as they wake up.
Let natural light fill the breakfast area.

Final Thoughts: A Calm Bedtime = Happier Mornings!

A consistent, soothing bedtime routine can transform your child’s sleep. By keeping screens in check, managing worries, adjusting diet and exercise, and creating a cosy wind-down routine, bedtime can become a calm and comforting part of the day.

Need help with your child’s sleep? We’ve supported hundreds of UK families in creating better sleep habits. Get in touch to find out how we can help!

Written by Mandy Gurney February 2025

December 10, 2024

How to Help Your Children Sleep Well Over Christmas

Children’s Sleep at Christmas: Gentle Tips to Support Restful Nights During the Festive Season

If Christmas came with a warning label, it might read:
May cause excitement, late nights and very overtired children.

From festive parties and family visits to chocolate before breakfast and talk of Santa long after lights out , it is no surprise that sleep can feel tricky at this time of year, especially with different beds and less structure.

The good news is that Christmas does not have to undo all your hard work. With a little flexibility and plenty of reassurance, you can support your child’s sleep while still soaking up all the festive fun. These gentle, practical tips will help guide you through the holidays with calmer bedtimes and happier days.

Pack Familiar Sleep Comforts

If you are staying away from home over Christmas, familiar items can make a big difference to how easily your child settles.

You might consider bringing:

A favourite soft toy or comfort item
Your child’s usual pillow or blanket
Familiar pyjamas and bedtime books

Before bedtime, spend some quiet time in your child’s temporary bedroom. Unpack together, share a cuddle, read a story and gently show them where everyone will be sleeping. This helps children feel safe, secure and more relaxed in a new environment.

Supporting Naps During the Festive Season

Naps can be tricky over Christmas, but they play a crucial role in preventing overtiredness, especially for younger children.

To help support naps:

Aim to offer naps around your child’s usual times
Create a calm space with a story or cuddle before sleep
Use white noise if background noise from celebrations is unavoidable
Fresh air naps in the pram can work beautifully on busy days

Well-supported naps often lead to calmer evenings and easier bedtimes.

Christmas Foods That Support Sleep

Festive treats are part of Christmas, but it can help to be mindful of timing.

Try to limit sugary foods and chocolate in the two hours before bedtime, as these can make it harder for children to settle.

Instead, you might offer sleep-supportive snacks such as:

Turkey
Eggs
Bananas
Oats
Yogurt

Turkey contains tryptophan, an amino acid that helps the body produce serotonin, which supports the production of melatonin, an important hormone for sleep.

👉 Click here for my guide on tryptophan-rich foods.

Keep Bedtime Routines Familiar

Whether you are at home or staying with family, familiar routines offer comfort and reassurance.

Even if bedtime is a little later on Christmas Day, try to keep the same calming sequence your child knows, such as a bath, pyjamas, story and cuddle. These familiar steps gently signal that it is time for sleep, even after a busy and exciting day.

Maintain Gentle Sleep and Wake Times

While Christmas Day itself may look different, keeping bedtimes and morning wake-ups broadly consistent throughout the rest of the holiday can help support your child’s body clock.

Regular sleep patterns often lead to fewer bedtime struggles, less overtiredness and calmer mornings. Small adjustments now can make returning to normal routines in January much easier.

Create a Calm and Reassuring Bedtime Environment

To help your child wind down in the evening:

Spend ten to fifteen minutes on quiet activities such as reading or puzzles
Say goodnight to family and friends before moving to a calm space

This gentle transition helps children move from excitement to rest more easily.

Gentle Ways to Support Sleep Challenges

If your child finds sleep more unsettled during the holidays, this is completely normal.

You may find it helpful to:

Take the lead with bedtime until your child feels secure
Ask family members for a little extra help in the mornings so you can rest too

A few unsettled nights do not mean sleep habits are lost.

Holding Kind and Consistent Boundaries

It can be tempting to relax routines completely, but gentle consistency helps children feel safe and supported.

Settling your child in the way they are used to can reduce bedtime struggles. If things do wobble, returning to your usual routine once you are home will help your child readjust within a few nights.

Enjoy the Festive Season

Most importantly, remember that Christmas is about connection, joy and togetherness.

Sleep does not need to be perfect. A balance of flexibility and familiarity allows everyone to enjoy the magic of the season while still supporting rest and well-being.

Wishing you a Christmas filled with warmth, special moments and peaceful nights.

Merry Christmas from the team at Millpond Children’s Sleep Clinic

April 20, 2016

Will a family visit to Canada disrupt my baby’s sleep pattern?

Jane has just finished a sleep programme with Millpond and Sam her six month old son is now sleeping well. Jane is planning a visit family in Canada to introduce them to Sam and she was very worried how the long haul flight and time difference will impact on his new sleep routine. We thought we would share our advice with you.

Millpond’s Sleep Solution:

We advised Jane that on her arrival in Canada, Sam will want to go to sleep earlier than his “normal” UK bedtime.

To help shift his body clock so he sleeps later, we suggested she take him out in the light in the afternoon; light will suppress melatonin production and help to adjust his body clock.

A short but late nap will also help shift his body clock so when doing his usual winding down bedtime routine he will be calm and relaxed ready to drift off to sleep already adjusted to Canadian time.

Top tips for travelling with your baby or child:

Holidays by their very nature represent a change in routine which some children find hard to cope with and long flights in particular can create problems with your children’s sleep. Try to fly by day and as soon as you get onto the plane adjust your eating and sleeping times to your country of destination. This will get you onto local time as soon as possible. Also make sure you are well hydrated during your flight.

Travelling East to West is the easiest time change for our body clocks to cope with, however to prepare for the clock change, a few days before you leave put your little one to bed later and get him up later than his usual sleep wake times.

September 18, 2015

Get your child’s sleep on track after the holidays

The summer holidays are rapidly coming to an end, which could signal a few tears of sadness for some parents or for others a sigh of relief. But however we feel the start of the new term is almost upon us. So how do you get your children’s sleep back and track and avoid those morning meltdowns and hideous bedtimes come September?

We tell you how…….

Don’t leave it ‘til the last minute:

Two or three weeks before the new term date start to put your child to bed earlier by 15 minutes.

Repeat this new time for 2 to 3 days
At the same time wake them 15 minutes earlier every 2 to 3 days
Repeat this pattern until you reach the time that is right for their child’s morning start time.
Children should be falling asleep within 15 minutes – if it’s taking much longer just slow down the changes and move bedtime 15 minutes earlier weekly rather than every 3 days.

The morning is just as important:

Morning is when we reset our body clock so it’s very important children are woken at the same time each day. A big dose of light will help to get your child up and running, so open the curtains straightaway. Light suppresses melatonin – the hormone that makes us feel sleepy.

If having done all of these things you are having problems with your child’s sleep please get in touch.
You can speak to one of our sleep therapists today for a free sleep assessment.
Call us on 0208 444 0040

July 23, 2015

Sleeping well away from home this summer

Exciting news!

We are pleased to announce that Millpond Children’s Sleep Clinic has teamed up again with super popular children’s TV show, In the Night Garden to provide top tips on how help your children sleep well away from home and keep their sleep routines intact when you go away over the summer. See our founder’s, Mandy Gurney, top tips for how to have a stress free and sleep filled break away from home.

http://www.inthenightgarden.co.uk/bedtime-rituals

July 13, 2015

How to keep your child sleeping well over the holidays

Exciting news!
We are pleased to announce that Millpond Children’s Sleep Clinic has teamed up again with super popular children’s TV show, In the Night Garden to provide top tips on how to keep your child’s sleep routines intact when you go away over the summer. See our founder’s, Mandy Gurney, top tips for how to have a stress free and sleep filled break away from home.
www.inthenightgarden.co.uk/bedtime-rituals