Between the excitement, the unfamiliar beds, and someone’s elbow in your side (because sharing a bed with your kids somehow seemed like a good idea at 3 AM), catching some Zs can feel all but impossible when you are on a family holiday, but you know what? You can steal back those precious snoozes. Here’s how:
- Embrace the Power of Routine
You might be on holiday with lots of exciting new things to see and do, but if you can, when travelling, you should try to stick as closely as you can to your usual routine, especially for the kids. Whether it’s bath, book, bed, or a sing-song followed by a goodnight kiss, keeping these constants can help signal to even the most excited child (or adult) that it’s time to wind down. Yes, even when there’s a Disneyland-sized adventure waiting tomorrow!
- Create the Right Environment
Hotel rooms are naturally set up to be comfortable for the average person, but that doesn’t mean they will always work for you, which is why you should try to do what you can to make it comfy for you! This might mean packing a favourite pillow, a blackout blind, or even a white noise machine to drown out the sound of your neighbour’s late-night TV marathon. The more you can replicate the sensory experience of sleeping at home, the better your chances of drifting off peacefully.
- Consider Some Herbal Health
For the adults in the troop, consider packing some CBD melatonin gummies. These little sleep-promoting powerhouses can help regulate your sleep cycle and encourage a more restful slumber. They’re especially handy when dealing with jet lag or just the general excitement that can make shutting down at the end of the day feel impossible. Just remember, they’re for grown-ups only!
- Tire Out the Troops
If you want to improve your odds of a good night’s sleep, make sure everyone has had enough physical activity during the day. This doesn’t mean a marathon, but do try to include some active sightseeing — maybe a hike, a swim in the hotel pool, or just a walk around the city. The more energy everyone expends during the day, the more likely they are to feel sleepy come bedtime.
- Snack Smart
What and when you eat can significantly impact how well you sleep. Avoid large meals and caffeine close to bedtime, as they can keep even the weariest traveller wide-eyed. Opt for light, sleep-inducing snacks if hunger pangs hit close to bedtime — think bananas, a small bowl of whole-grain cereal, or a cup of warm milk.
- Manage Screen Time
Bright screens just before bed can keep the brain buzzing when it should be winding down. Encourage the family to switch off tablets, phones, and TVs at least an hour before bed. Maybe replace screen time with storytime or chatting about the day’s adventures. It’s a great way to bond and relax before hitting the hay.
- Stay Hydrated, But Wisely
Keeping hydrated is important, especially if you’re out and about in the sun all day, but try to limit liquids right before bedtime to minimise disruptive midnight bathroom trips. Encourage everyone to drink plenty during the day and taper off as bedtime approaches.
- Pack Comfort Items
Never underestimate the power of a familiar comfort item to soothe the sleepless. Whether it’s a teddy bear for the little ones or a special blanket for the not-so-little ones, having a piece of home can make all the difference in a strange place. These items act as sleep cues, telling your brain it’s time to relax and unwind, just like it does at home.
- Choose the Right Accommodation
When booking your stay, consider opting for accommodations that suit your family’s sleep needs. A quiet room away from the elevator, a suite with separate sleeping areas, or a hotel known for its plush, comfortable beds can all contribute to a better night’s sleep. Sometimes, spending a bit more for a better sleeping environment can pay off with more energy and better moods the next day.
- Use Gentle Relaxation Techniques
Encourage everyone to engage in gentle relaxation techniques before bed to calm the mind and prepare the body for sleep. Techniques such as deep breathing exercises, gentle stretching, or guided imagery can help settle those pre-sleep jitters and make it easier to fall asleep. You can find many guided relaxation sessions online that are suitable for both adults and children, making them a perfect pre-sleep family activity.
With a bit of luck and let’s face it, some nest planning on your part, your next family holiday can be filled with just as many restful nights as there are fun days.