Sweet Dreams on the Road

By Elizabeth Pantley

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Remember that many daily cues help keep sleep consistent. Keep the normal time for bed when possible. Serve meals of familiar foods at regular times. Expose your child to daylight first thing in the morning. Keep things dimly lit at night. Avoid pre-bed wrestling matches. All this can all help to keep sleep time more natural.

Traveling the Zones: What to Do About Jet Lag
Traveling with a child can be a challenge because of the disruption to routine, the excitement of activity, plus anxiety over meeting new people and adjusting to new surroundings. When you add a leap across time zones you complicate matters even more, since your child's biological clock (which tells him when to feel awake and when to feel tired) is forced out of sync with the clock on the wall and the day's activities. If you're already struggling with sleep issues, you'll likely find that travel of any kind intensifies your dilemma. Because of this, the very first and most important rule is: Be flexible and be patient!

A few other tips may help your child overcome jet lag more quickly:

• Keep your child well-hydrated with plenty of water, milk, juice, or breastfeeding sessions. Provide frequent healthy, non-sugar meals and snacks.
• Don't use any over-the counter products such as those designed for jet lag without your doctor's specific approval and instructions. Many of these can be harmful to children.
• Switch to the new time once you've arrived in your destination, on the trip over, or even the day before you leave. Powerful biological cues, such as the timing of meals and naps, plus exposure to light and darkness will help all of you adjust to the change in time more quickly.
• Avoid letting your child take long naps at the wrong times. This will prolong the adjustment. Keep naps to their regular length and time and wake your child gently. The excitement of the new environment will ease him out of sleep.
• Watch the time. It's easy to miss mealtimes, naptimes and bedtime when you're on vacation. However, if you stick to your child's usual pattern you'll be able to avoid meltdowns from a hungry, over-tired child.
• Keep in mind that no matter what you do, it will take a few days to find a new rhythm. Don't over-schedule your first few days, if possible. To avoid the tantrums and fussiness of an out-of-sync child, give him a day or two to adjust to the new time zone before embarking on a full schedule of activities.

Bon Voyage!
It's best to plan as much as possible in advance, but then try to stay relaxed, accept changes, and go with the flow during travel and your vacation. After all, the family joy and memories of this special time are what is really important.