Traveling with a Baby or Toddler: Tips for Sleep

1. Start with a Well-Rested Baby

In the days leading up to your trip, keep your baby well-rested. Busy schedules can interfere with naps and bedtime, leaving your baby overtired before the trip even begins. A well-rested baby will adjust more easily to changes in their environment.

2. Plan Accommodations

Try to maintain your baby’s sleep environment as much as possible:

• Separate Sleeping Spaces: If your baby is used to sleeping on their own crib, try to replicate this while traveling. Book accommodations with a crib or Pack 'n Play.

3. Pack the Essentials for a Familiar Sleep Environment

Bring items from home that are part of your baby’s sleep routine:

• Sound machine
• Sleep sack or swaddle
• Favorite crib sheet
• Bedtime books

These items help create a familiar environment, even in an unfamiliar place, and signal to your baby that it’s time to sleep.

4. Maintain the Bedtime Routine

Stick to your baby’s usual bedtime routine as closely as possible. This might include a bath, a mini massage, jammies, a feeding, and reading a book. Familiar routines provide comfort and signal to your baby that it’s time to sleep, even in a new environment.

5. Aim for One Good Nap a Day

While it’s tempting to pack your days full of activities, a cranky, overtired baby can put a damper on your plans. Aim for at least one good nap a day, ideally in the morning at your accommodation. This rest can set the tone for the day, making it easier for your baby to handle the excitement and potentially less restful naps on the go.

6. Managing Time Zone Changes

Time zone changes can be tricky, but with a few strategies, you can help your baby adjust:

• Small Time Differences (1-3 hours): Keep your baby on your home time zone if your trip is short.
• Larger Time Differences: Use light to your advantage. During awake times, expose your baby to natural daylight to help reset their internal clock. Try to start your day between 6:00 and 8:00 am local time to help your baby adjust to the new time zone. Keep sleep spaces dark to minimize disruptions.
• Begin Time Shifting Before the Trip: To help your little one adjust smoothly to a new time zone, start gradually shifting their sleep schedule ahead of your trip. Move bedtime, wake-up time, and naps by about 15 minutes earlier or later each day. Depending on the time difference you'll be adjusting to, begin this process 1-2 weeks before your departure. This gradual adjustment can help reset your child's internal clock, allowing you to maximize enjoyment of your vacation without significant sleep disruptions.
• West to East Travel: If traveling west to east, put your baby to bed at a later local time, making the transition smoother. For east to west, consider adding an extra catnap in the late afternoon to help your baby make it to the new bedtime.

7. On the Plane

Bring along essential sleep items for the plane:  sleep sack, books, and pacifiers. Follow a mini version of your bedtime routine to help signal sleep, and don’t hesitate to provide extra comfort, like rocking or baby wearing, to help your little one settle.

8. Getting Back on Track After the Trip

When you return home, jump back into your regular routine. Your baby might take a few days to adjust, but consistency will help them get back on track quickly. Don’t stress about any sleep disruptions during your trip—they’re temporary, and your baby’s regular sleep habits will return.

Final Tips

• Flexibility is Key: Be prepared for some changes in your baby’s sleep routine. It’s okay to offer extra comfort or support if needed—vacations are about enjoying time with family.
• Make Memories: Don’t let worries about sleep take away from the joy of your trip. Embrace the experience, knowing that you can always get back to your routine when you return home.

Traveling with a baby takes some extra planning, but with these tips, you can help your little one sleep well on the go and focus on making lasting memories with your family. Safe travels!