12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights
12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Pre-Flight Preparations: Setting the Stage for Restful Travel
For parents, getting kids to fall asleep on an airplane can seem like an impossible task. However, with some thoughtful pre-flight preparations, you can set the stage for your little ones to get some much-needed shuteye during long flights.
One of the most important things you can do is establish healthy sleep routines in the days and weeks leading up to your trip. If bedtime is chaotic at home, it will be even more so in the air. Aim to stick to consistent bedtimes and wake-up times, limiting screen time in the evenings. Reading calming stories and taking baths before bed can help create an environment that primes kids for sleep.
Packing sleep-friendly clothes can also make a big difference. Footie pajamas, noise-canceling headphones, eye masks and cozy socks signal to kids’ brains that it’s time to relax. Bring familiar lovies and blankets from home that soothe your children. Having their own travel pillow and blanket rolled up in a kid-sized backpack gives them ownership over their rest.
Inform kids about what to expect on the flight so they feel prepared. Let them know it will be dark, a bit noisy, and potentially bumpy. Describe how their ears might feel pressing during take-off and landing. Roleplaying going through security and stowing carry-ons removes uncertainty.
Adjusting sleep schedules in advance is wise. If you'll arrive at night, begin shifting bedtimes earlier a few days before departure. For daylight landings, start pushing bedtimes later to align with the destination's time zone. This helps minimize jet lag's impact on sleep.
What else is in this post?
- 12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Pre-Flight Preparations: Setting the Stage for Restful Travel
- 12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Creating a Comfortable Sleep Environment at 30,000 Feet
- 12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Engaging Entertainment: Balancing Screen Time and Sleep
- 12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Snacks and Nutrition: Fueling Restful Sleep on the Go
- 12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Nurturing Bedtime Routines: Establishing Familiarity in the Air
- 12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Travel Essentials: Must-Have Items for a Peaceful Slumber
- 12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Creative Seating Arrangements: Maximizing Comfort for Kids
- 12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Tips for Dealing with Sleep Disturbances During the Flight
12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Creating a Comfortable Sleep Environment at 30,000 Feet
While airplanes aren’t designed with sleep in mind, you can take steps to create a more restful environment for your little flyers. Though an airplane seat may seem an unlikely place for a good night’s sleep, optimizing conditions can help kids get much-needed rest at 30,000 feet.
First, encircle your child in soothing sensory elements. The low hum of airplane noise and cabin lights shining can distract children from relaxation. Provide noise-canceling headphones or soft earplugs to dull disruptive sounds. Ensure kids are dressed for sleep in cozy socks, pillows and blankets from home. An eye mask blocks out unwanted light. Having familiar scents, like a lavender pillow mist, establishes a calming bedtime aroma even in the air.
Strategic seating is key for creating ideal sleep nooks. Bulkhead, window seats or empty rows allow room to stretch out. If reclining seats jostle your child, slip socks over the corners of the seatbacks for padding. For infants, request bassinets that attach to walls to create cozy, stationary sleeping pods. If you have older kids, book seats together but separated by an aisle so one parent can tend to each child simultaneously.
While flying may not seem an obvious opportunity for bonding, it can foster special moments. Offer gentle massages, read stories softly or listen to sleepy music together. Turn an unlikely sleep situation into quality time that relaxes restless bodies. For school-age kids, provide activity packs with books, puzzles and coloring so their minds can unwind and prepare for rest.
Pack child-friendly sleep tools like head cushions that support proper sleeping posture and foot hammocks that elevate legs for comfort. Neck pillows prevent bobbing heads that disrupt sleep. Inflatable footrests allow kids to prop themselves in lounging positions suitable for napping. Essential oils like lavender can help initiate the body’s sleep cues.
12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Engaging Entertainment: Balancing Screen Time and Sleep
First, be choosy about content. Select shows and movies that are calming rather than adrenaline-inducing. Save hyper thrillers and action films for another time. Instead, opt for mellow stories that encourage imagination and relaxation. Gentle nature documentaries immerse kids in serene landscapes, lulling minds. Soothing music channels feature soft acoustics. Even reading ebooks together fosters engagement without overstimulation.
If possible, download content prior to flying so kids aren’t reliant on spotty WiFi access. This prevents the frustration of buffering interruptions that disrupt peaceful viewing. Pack old-school entertainment like sticker books, Mad Libs and playing cards for tech-free engagement.
Establish entertainment time limits just as with regular screen time rules. Avoid screens for 1-2 hours before intended sleep times. Set expectations beforehand so kids aren’t surprised when devices are put away for bedtime. Provide alternate activities and stories to transition minds from stimulation to sleep.
When possible, choose evening flights that align more naturally with sleep schedules. Kids can play or watch earlier in the flight, then snooze as it gets later. For optimal sleep conditions, request darkness. Close window shades, turn down inflight cabin lighting and have kids wear eye masks.
If you notice entertainment revving up your child, redirect their energy. Place devices on airplane mode for distraction-free gazing out windows. Turn viewing into a bonding opportunity by cuddling up together under a blanket to watch. Provide chewing gum or sippy cups for restless mouths. Redirect excitement into listening to music and imagining dreamy scenarios.
Let older kids follow natural sleep cues and pause shows when tiredness hits. Allow the space to nod off while still enjoying devices by packing padded head cushions. Soft headphones are comfortable options for listening while snoozing.
When taking red-eyes, melatonin supplements help initiate drowsiness. Speak with your pediatrician about appropriate dosing based on your child’s age. Make the most of sleepytime windows by avoiding energizing snacks and selecting calming inflight entertainment.
12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Snacks and Nutrition: Fueling Restful Sleep on the Go
For parents tasked with getting kids to sleep on flights, snacks are an important consideration. But not all options energize restless bodies in the same way. While hunger can impede sleep, too much sugar or empty carbs stir waking minds. The right nourishment, on the other hand, satisfies tummies while helping little ones drift off to dreamland.
As fellow flyer Liza W. of Minneapolis discovered, fueling little bodies properly makes all the difference. "My son Jack is always restless on long flights. I realized his usual snacks left him feeling jittery instead of recharging for sleep. Now I pack healthier options that align better with his body's natural circadian rhythms." Foods lower on the glycemic index prevent dramatic blood sugar spikes and crashes that disrupt sleep-wake cycles.
Protein-packed snacks maintain stable energy and satisfy hunger longer. Hard-boiled eggs, nut butters, cheese, Greek yogurt and nut mixes curb cravings without excess sugar crashes. For picky eaters, protein-fortified pouches or bars fill tummies healthfully. Carbohydrates should come from whole sources high in fiber too for sustained satiation. Fresh fruit, oatmeal, whole grain crackers and veggies with hummus provide pleasant fullness.
Hydration also fuels quality rest. Dehydration causes wakefulness, so sips of water throughout the flight replenish what's lost. For little ones, pediatrician-recommended electrolyte drops in water prevent dehydration from the recirculated flying environment. Staying hydrated without excess liquids avoids disruptive bathroom trips.
12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Nurturing Bedtime Routines: Establishing Familiarity in the Air
Establishing comforting bedtime routines for children while traveling can be challenging, but maintaining familiar rituals in the air helps ease young flyers into slumber. As Richard and Annette of Cleveland, frequent flyers with three kids under five, discovered, “Skipping our routines turned bedtimes into battles. Now we know bringing the comfort of home along helps everyone get some shut-eye at 30,000 feet!"
Aim to mimic your typical rhythms as closely as possible. Include beloved books, lullabies, prayers and cuddle positions from home. Pack pajamas kids associate with bed to initiate sleep signals subconsciously. Use lavender or chamomile portable diffusers to recreate familiar aromas. Offer security items like lovies or blankets to ease separation anxiety from home.
Gentle massage is a portable way to recreate nurturing touch. Trace backs, palms and feet lightly to release tension. Use calming lotions to make massage an aromatherapeutic experience. Enjoy face to face time, sharing reflections on adventures and expressions of affection to meet emotional closeness needs that facilitate sleep.
Limit food and drink intake prior to sleep times to avoid bathroom breaks that disrupt rest. Change into pajamas to denote shifting activities. Lower tray tables to create snug, cave-like spaces and lean seats back. Close window shades to dim lights. Offer headphones with sleeping music to dampen airplane noise.
Work in incremental steps towards bed over the last hour. Engage in quiet play or reading together initially. As time passes, speak more softly and minimize movement or noise. Finally keep words brief and physical touch gentle. The goal is to move from high-energy interactions towards complete calm.
Prepare older kids for transitions with countdowns. “We have ten minutes left before it’s time to start getting ready for bed.” Set expectations early and follow through consistently. For infants, nurse or bottle feed then sway, rock and sing gently until eyelids grow heavy.
Avoid forcing sleep if kids need more soothing. Extend cuddles, stories and relaxation techniques until bodies naturally surrender to exhaustion. Don’t worry if sleep comes at different times than at home. The important thing is following familiar patterns that meet needs in new environments.
12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Travel Essentials: Must-Have Items for a Peaceful Slumber
Having the right gear can make or break your ability to get quality sleep while traveling with kids. As frequent flying dad Tim J. shares, “We learned the hard way that crafting a peaceful sleep environment at 30,000 feet requires more than just pajamas. Now we always come prepared with a few key items that help the whole family recharge.”
Indeed, thoughtful packing is essential to set both kids and parents up for sleep success. While airplanes aren’t designed with good rest in mind, having a few “sleep survival” products helps recreate an environment more conducive to shuteye. Here are some must-haves for in-flight slumber based on my own experience as a dad of two:
Noise-canceling headphones are a top pick for minimizing disruptive sounds. Look for kid-friendly versions with volume limits and soft ear pads. Also pack disposable earplugs as a back-up for when technology fails. For infants, baby ear muffs filter out unwanted noise gently.
Eye masks block out pesky rays that can hinder sleep. Seek soft fabrics that contour to kids’ faces. Look for masks with adjustable straps to ensure the right fit. For school-age kids, choose fun themes like unicorns or superheroes. You can even make DIY masks by sewing scraps of soft t-shirt material.
Supportive travel pillows prevent those painful head bobs that disrupt sleep mid-flight. Inflatable U-shaped pillows offer comfortable neck support and stability. For kids with sensory issues, buckwheat pillows mold perfectly to each user. Donut-shaped options are great for chin support while reclining.
Warm socks, blankets and soft clothing signal sleep time. Look for natural fabrics like cotton that won’t irritate sensitive skin. For infants, sleep sacks ensure warmth without loose blankets. A lightweight swaddle aids soothing restricted movement. Bring a cozy blanket from home for comfort and familiarity for older kids.
Aromatherapy like lavender essential oil taps into the power of scent to encourage sleep. Add a few drops to lotions or portable diffusers. Spritz pillowcases lightly with lavender spray to recreate a relaxing aroma. You can also purchase stuffed animals infused with calming scents.
Portable white noise machines help dull disruptive airplane sounds with soothing ambient noise. Look for battery-operated devices with adjustable volume control. For a low-tech option, download a white noise app to play through headphones or speakers. The familiar sounds tap into our instinct to sleep more soundly.
12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Creative Seating Arrangements: Maximizing Comfort for Kids
Finding ways for kids to sleep comfortably on airplanes is part art, part science. While airlines only provide standard seats, parents can get creative with arrangements to transform tiny spaces into restful nooks. As road warrior mom Katie V. explains, a little ingenuity goes a long way: “Between three kids, we’ve tried it all: foot hammocks, seat belt pillows, you name it. Thinking outside the box helps us survive even the longest hauls.”
Indeed, reimagining seating opens up possibilities for makeshift beds in the sky. Especially for red-eyes or overnights, don’t be afraid to spread out horizontally across empty rows. Place pillows and blankets across seat backs to fashion a cozy nest. For kids small enough, storage compartments like footwells or bassinets allow curled up comfort.
If your child is tucked in an aisle seat, use their pillow to create a padded barricade from traffic. Strategically drape blankets over seat corners and armrests to minimize jostling from neighbors. For restless sleepers, book seats in the bulkhead or back of the plane away from lavatories for less disruption.
Parents can coordinate creatively to tend to multiple children simultaneously. Booking aisle seats across from each other allows each parent to attend to a child’s needs. If you have three kids, aim for two together in a row with one parent, and the third in their own row accompanied by the other guardian.
Think flexibly about seating arrangements to accommodate changing needs. Place infants and younger kids nearer to parents then allow older children spaced further with their independence in mind. Switch locations partway through flights as restless bodies need activity or comforting touch.
If you are traveling alone with multiple kids, don’t be afraid to kindly request fellow passengers switch seats to allow your family to be together. Most people understand the challenges of flying with littles and will happily accommodate special requests. Flight attendants may also have suggestions for optimizing unused spaces.
12 Genius Ways To Help Your Kids Get Some Shuteye On Long Flights - Tips for Dealing with Sleep Disturbances During the Flight
Even with the best preparations, sleep disturbances can arise unexpectedly during flights. But fellow travelers have discovered impactful tips through trial and error for smoothing over disruptions and getting kids back to slumber. As seasoned flyer Joan R. shared, “We thought we had it all figured out. Then turbulence hit! Now I know some seamless strategies for keeping sleep on track.”
Minor interruptions need not derail precious rest. Develop flexible bedtime routines adjustable to changing conditions. Normalize potential twists, reassuring kids it’s okay if routines look different. Explain turbulence as “bumps” the pilot navigates, validating anxiety without dramatizing risk. Massages or storytelling distract during jarring episodes.
Rise above irritants like noise through mindful relaxation. Deep breathing exercises shift focus from external distractions inward. Visualize calming imagery like clouds or ocean waves. Mantras affirming safety instill confidence. Playing soothing music through headphones drowns out disruptive sounds.
Address physical needs seamlessly to sidestep wakefulness. Changing wet clothes or diapers efficiently avoids associated fussiness. Stash extra changes of clothes, diapers and snacks within arm’s reach. Nurse or soothe back to sleep through trusted resources like breastfeeding or favorite toys.
Prevent interruptions through diligent consideration. Book redeyes to avoid restless types clambering aisles. For active sleepers, choose bulkhead rows with less commotion behind. Explain annoyances constructively, as in “some friends are still learning airplane quiet.” Politely request flight attendants minimize disturbing a slumbering child.
Downtime redirects restlessness productively. Read quietly together or play simple games involving no noise or large motion. Dim lights and keep volume low to sustain tranquility. Massage feet, stroke hair or rock gently without verbalizing. Relaxation apps guide breathing and visualize nature to calm overactive minds.