Vacation Detox: Getting your baby & toddler's sleep back on track
Vacation is over, and reality hits hard. You walk through the door with kids in tow and suddenly you’re staring down a mountain of laundry, an empty refrigerator, a suitcase full of sand (or crumbs), and a to-do list that seemed to triple while you were away. Sound familiar?
For moms especially, the reentry from vacation can feel anything but relaxing. The mental load returns fast and heavy—and just when you're trying to catch your breath, your toddler is melting down because they didn’t nap, and your baby is suddenly waking up every two hours again.
Deep breath. You’re not alone. Reentry is tough, but it’s also a chance to reset. While you’re unpacking and getting your home life back in order, here are a few tried-and-true tips for helping your baby or toddler get back on track with sleep.
1. Be Consistent
The best thing you can do post-travel is jump right back into your regular schedule and routine—bedtime, wake time, naps, and even those familiar pre-sleep cues like books or lullabies. Kids thrive on predictability, and the quicker you return to their normal rhythms, the quicker their bodies will adjust.
After several days of irregular sleep or new environments, their internal clock may be a little confused. That’s okay! Over-consistency during the first week home can help them recalibrate quickly. Even if they protest a bit, hold steady—you’ve got this.
2. Go for Early Bedtimes
Travel almost always leads to a sleep deficit, even if your trip went smoothly. Your child may have skipped naps, had late nights, or just didn’t sleep as soundly in an unfamiliar space. An earlier bedtime (by 30–40 minutes) for the first couple of nights can help them catch up on missed sleep and prevent overtiredness from spiraling into sleep struggles.
Think of it as a gentle reboot for their sleep bank.
3. Plan Low-Key Days
Vacations are full of stimulation—new places, new people, exciting activities. For little ones, that’s a lot to process. When you get home, give them a few quiet days to decompress. Stick close to home, pull out some familiar toys, spend time outside, and avoid overscheduling.
These calm, predictable days are grounding for children and help smooth the emotional and physical transition back to normal life—and sleep.
4. Get Outside
One of the simplest (and most effective) ways to help reset your child’s sleep after a trip is to spend time outdoors. Natural light plays a powerful role in regulating our internal body clocks—especially for babies and toddlers. Exposure to sunlight in the morning and afternoon helps their circadian rhythm get back on track, making it easier to fall asleep and stay asleep at night.
Plus, outdoor time gives your child a chance to move their body, burn off energy, and transition gently out of vacation-mode stimulation. Whether it’s a walk around the block, backyard playtime, or a picnic at the park, time in the fresh air does wonders for everyone—kids and parents alike!
Getting back from a trip can feel chaotic, but it’s also the perfect opportunity to reestablish structure. As you’re tackling laundry and filling up the fridge, give yourself some grace—and know that your child’s sleep will rebound with just a little time and consistency.
If sleep is still rocky after a week or more, don’t hesitate to reach out for support. You don’t have to navigate it alone.