Travel Tips for Families with Young Children: Staying Healthy and Rested on the Go
Summer travel is a great opportunity for family adventures, but traveling with kids can also bring challenges. Whether managing sleep, motion sickness, or just trying to keep everyone healthy, taking care of your kids during trips is no small task.
In today’s blog, we are sharing our top tips for helping your child adjust to jet lag and maintaining healthy sleep routines on the road. Plus, we’re sharing which motion sickness remedies and first-aid items to pack for a stress-free trip.
Adjusting to Travel Schedules on Trips
Even us adults have a hard time adjusting to different time zones! For little ones who need a lot more sleep, it can be especially hard on them. Here are two ways you can mitigate the effects of jet lag:
1.Start staggering your kids’ bedtime a few days in advance.
Before going on your trip, help your kids out by altering their regular bedtime so it gradually approaches the bedtime in the new time zone. For example, if you’re looking at a four hour time difference with a new bedtime that’s four hours later, have them go to bed an hour late, and then a few hours late, on the days leading up to your trip. The goal is not that they’ll be skipping sleep, but that they’ll sleep in later and start adjusting to the new time zone in advance.
2. Soak in some vitamin D on your first day.
Make sure to be out in the sunshine on your first day to minimize sleepiness. Skip the dim museum and do something outdoors, where you and your kids will naturally feel more awake. Facing a rainy or cold day? Your next best bet is to do something inside that’s active and exciting–like swimming in a pool, playing games at an arcade, or strolling an indoor shopping center–so everyone stays awake for as long as possible.
Maintaining Healthy Sleep Routines
Prioritizing your kids’ sleep is especially important when you’re traveling, where fatigue and new environments can stress the immune system. Make sure you’re still enforcing a reasonable bedtime and allow them to take naps as needed. If being in a hotel room makes it harder for them to sleep, try packing their favorite stuffed animals or blankets so they feel more at home. And make sure to keep the room dim and free from electronics at least an hour before they go to bed, so they have an easier time nodding off.
What to Pack for a Stress-Free Trip
For Motion Sickness
MotionCalm by Boiron Homeopathics
This homeopathic medicine is formulated with plant-based and other pure ingredients, and works gently on the body without the risk of drowsiness. Take the worry out of travel with these easy-to-use tablets! For extra support, try sipping lemon water or packing a bottle with fresh lemon to help reduce nausea, especially for kids. Herbal teas like peppermint or chamomile can also soothe the stomach—consider options like Organic India’s blends available on Fullscript.
For Better Sleep
ChildCalm by Advanced Nutrition by Zahler
These gummies contain a targeted blend of nutrients like Vitamin B6 and Saffron Stigma Extract to promote a calm and peaceful state of mind. Set your kids’ sleep up for success with these fruit punch flavored gummies (suitable for kids as young as 3).
SleepCalm Kids by Boiron Homeopathics
This over-the-counter sleep aid offers a gentle way to combat your kids’ sleeplessness, restless sleep, and nightmares. Comes in pre-measured liquid doses for easy use when traveling.
For First Aid
D-Hist Junior Seasonal Support for Kids
This allergy relief medicine is specifically tailored for kids, helping with seasonal allergies so kids can enjoy their time outdoors when traveling.
Soothing Aloe Gel by All Good
Get a little too much sun? This aloe gel is safe for kids and is a natural way to relieve dry, red, or sunburned skin.
After Bug Itch Relief Stick by Badger
This organic bug stick uses Colloidal Oatmeal to relieve pesky itchiness from bug bites. Great for your kids and for you!
Final Thoughts
Whether you’re taking a road trip or jetting off to a different country, your kids will need your support in getting enough rest and staying healthy during your travels. By doing some planning, prioritizing sleep, and packing essential medicines and first aid items, you can set your whole family up for success this summer.
Also, if you’d like to get personalized support for maintaining your kids’ health on your summer travels–especially if you’re dealing with an underlying condition like anxiety or an autoimmunity in your kids–schedule a visit here at Grove Health. Both our Nurse Practitioner, Stephanie Finn, and our Functional Wellness Consultant, Monica Beckham, are here to support you and your family.
And one last thing. We know that summer itself can be fun but overwhelming, so we want to encourage you to take time to rest and relax, too–even on busy trips. As a parent, you need all the energy and refreshment you can get, and we hope you’re taking good care of yourself. Caring for your family is no small task, and you’re doing a great job.
Thank you for being a part of the Grove Health community! We’re honored to support your family’s health and wellness. Stay connected with us through our monthly newsletters and blog posts—we love sharing helpful tips and inspiration with you.
At Grove Health, our mission is to provide thoughtful, compassionate care that supports the whole child and empowers families. Your trust in us strengthens that mission, and we’re so grateful to walk alongside you on this journey.
With Gratitude,
The Grove Health Pediatrics Team