Will Traveling Disrupt Your Baby’s Sleep? How to Help Babies Sleep Better During and after Travel
Traveling with a baby can be an exciting adventure, but it often brings challenges—especially when it comes to sleep. Changes in environment, routine, and time zones can disrupt a baby’s sleep patterns. However, with thoughtful preparation and consistency, parents can help their little ones sleep better during vacations and upon returning home.
How Travel Affects Baby Sleep
Even short trips can unsettle a baby’s sleep routine. Unfamiliar surroundings, altered schedules, and new time zones can lead to difficulties in falling and staying asleep. Babies may become overtired from missed naps or overstimulation, resulting in fussiness and nighttime awakenings. While infants are generally less affected by jet lag than adults, they can still experience temporary sleep disturbances (Raising Children Network, 2022).
Tips for Better Sleep While Traveling
1. Recreate the Home Sleep Environment
Familiarity provides comfort. Bringing along your baby’s usual sleep items, such as a favorite blanket or white noise machine, can help. Even using the same crib sheets can provide a sense of consistency (Travel Mamas, 2022).
2. Maintain Consistent Routines
Stick to your baby’s regular bedtime rituals, including a bath, storytime, or lullaby. These cues signal to your baby that it’s time to sleep, even in a new place (Dreaming Littles, 2022).
3. Create a Separate Sleep Space
Make sure to bring a playyard, like a Pack n’ Play for your baby to sleep in so that your baby is not sleeping in your bed. If you can verify in advance that the place you are staying can provide a crib, bassinet, or playyard, even better! Independent sleep is always safest, and after sleep training, independent sleep yields longer sleeping periods. If your baby has been used to sleeping in a crib at home and sleeps in your bed on vacation, sleep disruption typically follows.
If possible, set up a distinct sleeping area to minimize distractions. A portable crib in a dark, quiet corner—or using tools like the SlumberPod—can help simulate the home sleep environment (Kristin Giefer Sleep Consulting, 2022).
4. Darken the Room
Darkness supports melatonin production, the hormone that regulates sleep. Portable blackout curtains can help make even sunny vacation rooms more conducive to sleep (Kristin Giefer Sleep Consulting, 2022). Even better, is a SlumberPod or blackout cover for your Pack n’ Play.
5. Plan Travel Around Nap Times
Whenever possible, plan travel during your baby’s usual nap window. Feed and change your baby just before departure to encourage napping on the go (Raising Children Network, 2022).
Tips for Better Sleep After Returning Home
1. Gradually Adjust Sleep Schedules
If schedules shifted during your trip, return to your usual routine slowly—adjust bedtime by 15 minutes per day to realign with home time (Pampers, 2022).
2. Reinstate Bedtime Routines
Go back to your consistent pre-bed rituals as soon as possible. These routines reinforce the sleep environment your baby is used to (Dreaming Littles, 2022).
3. Address Sleep Debt
If your baby missed sleep while traveling, offer earlier bedtimes or extra naps to make up for it (Dreaming Littles, 2022).
4. Encourage Daylight Exposure
Natural light helps reset the circadian rhythm. Morning walks or outdoor time can help your baby readjust to local time faster (The Postpartum Party, 2022).
5. Be Patient
Reacclimating to home routines may take a few days. Stay consistent and supportive during the adjustment (Rocky Mountain Sleeping Baby, 2022).
Sleep Help
If your baby is experiencing a sleep regression after traveling, consult a baby sleep specialist to get your baby back on track and to help your baby build a solid sleep foundation.
References:
Dreaming Littles. (2022). Holiday Travel with Baby: Sleep Tips for On-the-Go. https://www.dreaminglittles.com/blog/holiday-travel-with-baby-sleep-tips-for-on-the-go
Kristin Giefer Sleep Consulting. (2022). Sleep Tips for Traveling. https://kristingiefer.com/2022/06/08/sleep-tips-for-traveling
Pampers. (2022). How to Get Your Baby’s Sleep Back on Track After Traveling. https://www.pampers.com/en-us/baby/sleep/article/baby-sleep-schedule-after-traveling
Raising Children Network. (2022). Baby Sleep and Travelling. https://raisingchildren.net.au/babies/sleep/settling-routines/sleep-travelling
Rocky Mountain Sleeping Baby. (2022). How to Help Your Child Adjust to New Sleep Routines After Traveling. https://rockymountainsleepingbaby.com/how-to-help-your-child-adjust-to-new-sleep-routines-after-traveling
The Postpartum Party. (2022). How to Help Baby Sleep While Traveling. https://thepostpartumparty.com/baby-travel-sleep
Travel Mamas. (2022). Travel Sleep Tips for Babies and Young Children. https://travelmamas.com/travel-sleep-tips-babies-toddlers-children
