September 10, 2009
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Table of Contents
Getting kids to sleep while on the road
With the summer season upon us, many families will be flocking to the highways to embark on amusement ride-filled vacations, to camp at majestic national parks or to drive across the country to visit grandma and grandpa on the opposite coast. But with all of the excitement and fun away from home come missed naps and overstimulated kids who don't want to sleep at night.
Dr. Chris Drake, a father himself, knows firsthand the benefits of connecting while on a family vacation, yet he also knows how lost hours of sleep can be unhealthy for kids and cause big headaches for parents. To ease parents' minds, Drake offers the following tips to help children achieve the best sleep possible while traveling:
Stick with your kids' nap schedule -- Plan activities around your children's nap schedules while on vacation. If naptime is regularly after lunch, make an effort to have this meal close to your hotel, campground or relative's house. Even on long car trips, do your best to keep kids awake with energizing music, games and conversation at times they're usually active. Long car rides make all of us a bit lethargic, so it may feel like a necessary respite to let your kids fall asleep for long intervals, but you'll pay in the middle of the night.
Consider light and sun exposure -- Research has shown that light exposure impacts everything from brain activity to seasonal depression to length and quality of sleep. Kids, like adults, need natural light exposure every day to stay alert. They also sleep better in dark, calming environments. When traveling, find quiet, dim spaces for naps and nighttime sleeping. Draw curtains whenever possible.
Stick to healthy meals and regular mealtimes -- Eating while on vacation usually means higher calorie meals and more treats like ice cream and cookies. Allow your kids some treats to enjoy, but don't overdo it and stick to your regular meal schedule. Don't let your kids order french fries with every entree. Choose a veggie option instead. Watching your kids' sugar and salt intake while away from home and having them drink more water will be better for their digestive systems and quality of sleep.
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