You’re a couple of nights into your summer holiday—the break you looked forward to all year. It’s sunny and warm, your hotel is gorgeous—just a short walk from the beach—and there’s even a pool! But so far, it’s been a nightmare. Why? Because your little one’s sleep routine is completely out of whack and, as a result, you’re getting next to no rest of your own. Your toddler point-blank refuses to go to sleep come bedtime, rushing about the hotel room and jumping from bed to bed. Or they’re constantly waking up during the night, climbing into your bed, making a lot of noise, and crying when you don’t get up.

So, what is up with them?

Why does my child struggle to sleep on holidays?

Rest assured, this behaviour is entirely normal. Yes, your toddler is excited about swimming in the pool and making sandcastles on the beach, but they’re also in a brand-new place with a new bed. And their normal routine, the routine they’re so used to, has been thrown out of the window. Children love routine because it helps them feel safe and secure. But holidays, by their nature, represent a break from routine. The change inevitably affects their sleep, not to mention shifting time zones, and you’ll know that when their sleep is off, they’re off.

But holidays are meant to be relaxing and fun for all, including you and your kids, so how do we go about preventing a sleepless holiday?

How can I improve my child’s holiday sleep?

There isn’t necessarily a quick-fix solution to the holiday sleep dilemma, but there are five steps you can take to make the transition as smooth as possible:

While on holiday, try to keep as normal a nap and bedtime routine as possible. So to get back into a good routine, cut the next day’s nap a little short. Alongside this, if they’re used to a bedtime story or a good audiobook to drift off to, don’t forget to pack a few books in your luggage or download a couple of audiobooks.

When flying with kids, we recommend that you travel during the day, and if it coincides with their regular routine, encourage your little one to nap on the plane.

Make sure to pack their favourite cuddly toy or blanket, as they’ll feel much more comfortable and secure if they have a piece of home with them in the strange, new environment.

If your child sleeps in their own room at home, you might find that they (and you) will be more comfortable in adjoining rooms.

When it comes to shifting time zones, your best hope is to adapt as soon as possible. It might take your child 2 or 3 nights to fully adjust, and they won’t be fun nights, but the sooner you make the change, the better. The same goes for the return home.

How do I help my kids sleep well on holiday?

On Unii’s Toddler Sleep Journey, we look at how you can help your child sleep while away from home.