How to Navigate Sleep While Traveling with Your Baby
This blog post was written by Abby Sharpe, the sleep consultant on the Infant Insights team and inside Bloom by Infant Insights.
As most of us know, traveling with little ones can feel overwhelming, but the good news is that you can have a child who sleeps well and still enjoy adventures as a family! Whether you're traveling by car, plane, or across time zones, the key is to prepare, adjust expectations, and embrace the experience. Below, I’ve combined my best sleep tips for car or plane travel along with some great reminders for traveling with kids!
Let’s start with what’s most important: memories.
Yes, sleep disruptions on vacation are possible, but don’t let fear of “messing up” your baby’s sleep hold you back from making memories. Sleep may not be perfect, and that’s okay—life isn’t! Take the trip. Enjoy the moments. I’m always here to help you get back on track when you return.
Expectations around sleep are everything
Survival is the name of the game on travel days. Things won’t go perfectly, and naps may be shorter or skipped altogether. Give yourself grace, adjust your expectations, and know that your child can bounce back with a little effort once the travel day is behind you
Try to start with an independent sleeper before travel
Travel is significantly easier when your baby already knows how to self-soothe and sleep independently. If they’ve developed these skills, they’re much more likely to handle disruptions in their sleep environment. Need help teaching your little one these life-changing skills? I’d love to help you—email me today at [email protected].
As a sleep consultant, here are my best tips for traveling by car with your baby
First, go with the flow with naps!
Car naps are not the same as home naps. They’ll likely be shorter and of lower quality, but they’ll help get you through the day. It is okay to add a nap or even skip a nap. Early bedtime is always your friend in that case.
Set Up Their Sleep Space Right Away
When you arrive at your destination, set up your child’s sleeping area first. Whether it’s a Pack ‘n Play, crib, or toddler bed, make it as familiar as possible with their comfort items. Show them where they will be sleeping and get them down for a nap if it is time or they are sleepy to help get you back on track.
Stick to Your Routine
Babies thrive on routines, so aim to maintain familiar elements like bedtime and nap time routines, even if the timing is slightly off. These cues will help them settle and feel secure.
Pack Comfort Items
Bring your child’s favorite lovey, blanket, or stuffed animal. Also, swaddle blankets are multipurpose lifesavers—they work as sunshades, extra layers, or cuddle buddies.
Set Up a Sleep-Conducive Space
Use white noise machines and black-out curtains (or a SlumberPod!) to create a familiar, sleep-friendly environment like they have at home. I also pack an extension cord just in case the outlets aren’t close enough for monitors or sound machines.
Embrace Early Bedtimes
After a long travel day, your child will need extra sleep. Plan for an earlier bedtime to help them recover.
Here are my tips for traveling by air as a mom and sleep consultant
Go with the flow for naps!
Air travel is all about flexibility. Whether your child naps in your arms, the stroller, a baby carrier, or not at all, embrace the moment and adjust as needed. They may fall asleep right as you are boarding the plane and there is nothing you can do about that. It is better to just accept that naps may be crazy on travel day! Travel days are survival days. Things will go awry, but that’s okay. Focus on getting to your destination and plan to reset the next day. I always recommend early bedtime on the day of travel.
Get Back on Track the Next Day
Once you’ve arrived, reintroduce your baby’s usual nap and bedtime schedule to help them adjust quickly. If you are traveling to a different time zone, adjust your schedule to the new time.
Plan for Nap Times
While your whole trip shouldn’t revolve around naps, aiming for at least one solid nap each day will help your baby stay well-rested and happier overall.
More travel tips from my experience traveling with kids
- Think About Accommodations Ahead of Time
Where will your baby sleep? What items do you need to recreate a familiar sleep setup? Will you be sharing a room? Anything helpful you could bring to make the accommodations easier for you and baby? Do you need to plan for a nap or two out and about? Read this post about essential products for supporting sleep during travel. - Pack Familiar Sleep Items
Pack your baby’s lovey, blanket, or pacifier. These items can make a new environment feel more comforting and familiar. Don’t forget a sound machine or white noise app to mimic home. - Consider Jet Lag
If you are traveling across time zones, I recommend jumping into the new time as soon as possible. Adjusting to a new time zone can be tricky but manageable. Babies usually adapt quickly. Be mindful of wake windows and when your baby will need to nap, but usually getting on the time where you are quickly is helpful. Don’t be afraid of early bedtime either! - Expectations Are Everything
Traveling can be overstimulating for babies (and parents!). Keep your expectations low, stay patient, and remember that disruptions are temporary.
Steal my person packing list 👇
- Sound machine
- SlumberPod
- Pack ‘n Play
- Camera Monitor
- Sound monitor (in case the wifi is weak where you are staying)
- Loveys
- Blackout curtains if you aren't taking a Slumberpod (or makeshift options like trash bags and painter’s tape)
- Toddler air mattress for children not using Pack-N-Plays
- Extension cords
Yes, traveling with kids can be challenging, but it’s also rewarding. With preparation, flexibility, and a focus on creating memories, you can make it work—and maybe even enjoy the process! Remember, if sleep gets off track, it’s not the end of the world. You can have a child who sleeps well, even on vacation, and I’m here to help if you need support.
Here’s to sweet dreams and making memories!
