How to Help Your Baby Sleep While Traveling
With the holidays right around the corner, the logistics of traveling and baby sleep are likely on your mind. Tackling baby sleep on the go can feel daunting, especially if you’ve finally settled into a routine that works or your little one has just started sleeping better.
The kindest thing I can do for you is set realistic expectations. Most babies do not sleep as well when they’re away from home. Just like adults, babies prefer their own beds. This means they may need extra help falling asleep, wake more during the night, and take shorter naps.
But remember—this is temporary! If you’ve built a good routine at home, most babies bounce back within a few days of returning. Sleep might not be perfect while you’re away, but that shouldn’t stop you from traveling. With a little preparation (and those realistic expectations!), you can help your baby get the best sleep possible while still enjoying your trip.
Tips for a Seamless Travel Experience
In this blog post, we’re going to cover:
the timing of your travel
how to handle time changes
creating an optimal sleep space
how to prioritize sleep while still having fun
The Timing of Travel
If you can choose your travel time, think about when your child is usually in their best mood.
Travel days are a lot for everyone, so try not to stress about when naps happen, how long they are, or keeping your normal bedtime. Some sleep is better than none. Babies can be very sensitive to new environments, movement, and noise, so it’s normal for sleep to look messy.
When you arrive, aim for a normal bedtime (or earlier if naps were rough). Be prepared for extra night wakings or grumpiness the next day. Most babies adjust quickly and you can get back into a loose routine soon. If you arrive late at night, get your baby to sleep as soon as you can and let them sleep in the next morning if needed.
Car Travel
If your baby sleeps well in the car, consider doing most of your driving at night, leaving around bedtime. This lets them sleep through a big portion of the trip and cuts down on fussiness and extra stops. Just keep in mind that it may take them longer to fall asleep and you might have a stretch or two where they’re wide awake.
If your baby doesn’t nap well in the car or they’re very alert and full of FOMO, plan for daytime travel and be ready to keep them entertained. Bring:
new toys
favorite comfort items
snacks (if age appropriate)
a tablet or screen for older babies
All of these can help make the drive smoother!
Plane Travel
One of my favorite airplane tips is choosing a window seat. The dimmed lights and white noise can be very soothing, especially if your baby is already tired from the day. The window also blocks distractions and makes it easier for them to fall asleep.
If your baby fusses on the plane, please know this: most people are understanding. And if they’re not, that’s on them—not you. You and your baby have every right to be there!
During takeoff, help your baby’s ears adjust to the pressure:
For babies under 12 months: offer a bottle or breastfeed.
For older babies: give a snack or offer a sippy cup with water.
How to Handle Time Changes When You Travel
Time changes can feel overwhelming, but most babies adjust much faster than we expect. If you’re only shifting 1–2 hours, the travel alone often helps reset their internal clock.
Here’s the simplest way to support them:
1. Wake your baby at a normal time the first morning
This is the most important step. Even if the night was rough, try to wake them within 30 minutes of their normal wake time (based on the new time zone). This anchors their body clock.
2. Use shorter wake windows if needed
Your baby might feel off the first day or two. That’s normal. You can offer an extra nap, slightly shorter wake windows, or an early bedtime. This helps prevent overtiredness and keeps the day moving.
3. Follow sleepy cues
Yawning, rubbing eyes, or sudden fussiness may show up at unusual times. Follow their cues — this helps avoid meltdowns and makes the adjustment smoother.
4. Keep bedtime flexible
If they’re really tired, move bedtime 30–45 minutes earlier. Avoid big shifts, which can make things harder.
5. Give it 2–3 days
Most babies adjust to a new time zone within a couple of days when wake time and naps stay fairly consistent. Travel is already a big change. Be gentle with yourself and remember that a little structure + a little flexibility goes a long way.
Creating an Optimal Sleep Space
A dark, quiet sleep space that feels similar to home is the secret to preserving sleep on vacation.
If your baby is used to their own room, try creating a separate sleep area—even if it means getting creative: closets, laundry rooms, a bathroom, a hallway nook.
Light is often the biggest issue in unfamiliar places. A portable blackout curtain or a slumber pod can help (and painter’s tape is great if the suction cups don’t stick). Towels under the door can block light and noise too.
To reduce other disruptions, try:
staying in a room away from the main living area
bringing familiar comfort items like their crib sheet, blanket, or lovey
bringing your baby’s actual sheet from home (unwashed) so it smells familiar
And maybe the most important tip of all: keep your sleep approach consistent.
If your baby normally falls asleep independently, give them that same chance on vacation. If they need a bit more help, that’s totally okay—just be mindful of starting habits you don’t want to undo when you get home.
Prioritizing Sleep While Traveling
If possible, try to get one “protected” nap each day. Better daytime sleep often helps nighttime sleep, and even one solid nap can make a big difference.
Here are easy ways to help your baby get the rest they need:
Stay back: Let your baby nap in a quiet space while others go out.
Ask for help/take turns: A family member or trusted babysitter can watch your baby while you enjoy an activity.
Use a baby carrier: Many babies nap well in a carrier during walks or outings.
Drive longer if needed: If your baby falls asleep in the car, consider extending the drive until they reach at least a 30-minute nap.
You don’t need perfect sleep to have a great trip. A little rest goes a long way!
When You Get Home
Traveling with a baby can feel intimidating, but it is going to be great! Expect sleep to be a little off during the trip and trust that your baby can bounce back once you’re home.
If sleep continues to be a struggle after your trip—or if sleep was never great to begin with—it’s never too late to reach out for support. A personalized consultation can help you get the sleep you and your little one truly deserve.
Wishing you safe travels and the happiest holidays!
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