Traveling with Little Ones: Sleep Tips for a Smooth Journey
Traveling with kids can feel like a big adventure—and sometimes a bit overwhelming—especially when it comes to sleep. Whether you’re gearing up for a weekend getaway or crossing multiple time zones, these tips will help you handle travel days and jet lag like a pro while keeping your little one rested and happy.
Tips for Travel Days
On travel days, flexibility is your best friend. Naps might happen at odd times, be shorter than usual, or not happen at all—and that’s totally okay! The main goal is to get through the day as smoothly as possible. If naps don’t go as planned, consider offering an earlier bedtime when you arrive at your destination (if possible) or the following day to help your baby catch up on rest.
Once you arrive, set up your baby’s sleep space right away. Having their environment ready means you can settle them down for a nap or bedtime quickly, avoiding the overtired meltdown that no one wants on vacation.
To make their sleep environment feel like home, pack these essentials:
Blackout blinds: Portable ones work great, or you can use black garbage bags and painter’s tape for a DIY solution.
White noise machine: Familiar sounds can help drown out any new or unexpected noises.
Comfort items: Bring their usual sleep sack, lovey, or blanket for that extra layer of security.
Familiar sheets: Consider using a set of crib sheets from home that smell like their usual sleep space for added comfort.
Whenever possible, try to stick to your baby’s usual nap schedule. But if your itinerary or their excitement about being in a new place throws things off, aim for an earlier bedtime to help them recharge.
And remember: don’t stress if sleep gets off-track during the trip. Once you’re home, focus on reestablishing your usual routine. With consistency, your baby will quickly return to their great sleep habits.
Conquering Jet Lag
Traveling across time zones can add a unique challenge, but it’s manageable with a little preparation and patience. Here’s how to tackle jet lag:
Day 1: Survival Mode
If you land in the morning:
Let your baby sleep as much as they need during travel.
Once you arrive, allow naps to happen as needed, but try to keep total daytime sleep close to their usual amount.
Offer plenty of snacks and fluids to keep them nourished and happy.
Get lots of natural light! Sunlight helps reset your baby’s internal clock.
If you land in the evening:
Try to keep your baby awake during the last 2-3 hours of travel (easier said than done, but worth a try!).
Once you arrive, stick to your usual bedtime routine as much as possible.
During night wake-ups, keep the environment calm with dim lighting and minimal interaction. Quiet toys can help if your baby is wide awake.
Day 2 and Beyond
Wake your baby at a reasonable time (ideally by 11 a.m.) to start transitioning them to the new schedule.
Spend as much time outdoors as possible—natural light is the ultimate time zone adjuster for everyone.
Stick to your baby’s regular routine in the new time zone. This may mean waking them from naps or skipping one altogether to avoid overtiredness by bedtime.
It typically takes 2-3 days for your little one to fully adjust to a new time zone. Be patient, stay consistent, and give yourself some grace during this transition. Their body clock will reset, and your family will be back on track in no time!
Whether you’re planning a quick weekend trip or a faraway adventure, remember that a little flexibility and preparation go a long way in keeping everyone well-rested. And when you return home, consistency will help your baby adjust right back to their normal routine.
Have more questions about sleep while traveling or adjusting to new schedules? Book a 45-minute consultation call, and we can chat about how to make your next trip smooth and restful.
Safe travels and sweet dreams!
-Cara
