How To Keep A Sleep Schedule When Traveling

Traveling is one of the most amazing things in life. New places, foods, cultures – ahhh, what could be better? Traveling with children or to visit family can feel daunting and overwhelming but it is a great way to make memories and new experiences with your family. Traveling can disrupt your baby’s sleep schedule and with advanced preparation and planning, you can keep your child’s sleep problems to a minimum. Sleep is so important for all of us, but especially babies, and when traveling, babies need their naps and bedtimes to be consistent to make their travels more enjoyable. Let’s jump in on how to do that!

How To Keep A Sleep Schedule When Traveling

Plan ahead!

Don’t wait until the day before to make a list of what you need for your trip. Walk through a typical day with your baby and write out all of the things that you use throughout the day. Think of foods, utensils, toys, clothes, and most importantly, what you use during their sleep routine. Bringing the items that you use at home during your sleep routine will help signal to your child that it’s time to fall asleep when you’re traveling! 

Plan travel around naps 

If possible, try to plan your travel around your child’s nap schedule. For example, if your baby sleeps at 9am, try to have them asleep at that time either in the car or on a plane. Expect their nap to be shorter but with the added sleep pressure of traveling and that stimulation, it will help improve their chances of falling asleep. If your child uses a sleep aid like a pacifier, lovey, sleep sack, etc. bring those items with you so they feel comfortable.

Planning feedings/meals

Meals can get wonky when traveling so plan to bring meals, snacks, bottles and MORE SNACKS. Don’t rely on airport or rest stop food, they don’t always have the best options and when your kids and hungry, they want to eat immediately. Bring a smaller cooler or cooler bag and bring sandwiches, apple slices, fruit, yogurt and lots of snacks. 

Plan one nap in a crib/bassinet 

When you get to your destination (yay!) and get settled, try to plan for at least one nap of the day to be in your child’s sleep space. This helps get them comfortable in their new space and improve their sleep. Plan your days in advance so you know which nap will be in the crib. Sleep on a flat surface helps to ensure your child is getting good sleep, naps on the go are not as restorative so move bedtime up on days where naps were short or on the go. 

Don’t forget the essentials

Bring your child’s blanket, stuffed animal or lovey, crib sheet from home, sleep sack and white noise machine. Bring books from home that you typically use during bedtime routine to ensure your baby is feeling some sense of home. Try to set up a sleep space that is dark and separate from you. If you are in a hotel room, bathrooms or closets are always great options as they are dark, quiet and cool. Yes, this means you may need to use the lobby bathroom or forgo closet space. It’s either that or sharing a room with a baby that will see, hear and smell you every time you roll over, I’ll let you decide! 

These are my favorite blackout shades. They are paper and can be cut to fit any window size – they are great for travel. Pro-tip: ship them directly to your destination (one less thing to pack!) Another AMAZING travel item is the SlumberPod which is a portable blackout canopy that can fit over a pack n play, mini crib, toddler cot or inflatable toddler mattress. (Use code SLUMERMOLLY for $20 off purchase!) This really helps limit light exposure (goodbye 30 minute naps!) and helps minimize sleep disruptions.

If you want to pack smarter, not harder, consider renting baby equipment from BabyQuip. BabyQuip is a baby equipment rental site where you can order anything, and I mean anything, from their certified rental agents. I have used them many times and have been thrilled with the experience. I highly recommend this so that you can pack lighter! You can rent strollers, bassinets, cribs, white noise machines, monitors, etc. 

Don’t overschedule

Respect your child’s sleep needs and do not over-schedule. Plan for some down time in the afternoon where your child can have a nap that is not on the go. It is tempting to do as much as possible, but it will just leave everyone miserable at the end of the day.

Stay consistent!

Your child may test the boundaries and protest more in their new sleep environment until they get used to it. Deal with it the same way you would at home. Be very consistent for the first few days and nights and your child will be used to their new sleep space and go back to sleeping well, which will make for an enjoyable vacation for everyone.

Time zones and jet lag

Most people have a circadian rhythm or internal clock that delays slightly each day, that is why it is easier to travel west than travel east. Well-rested children handle jet lag better. If your baby has been sleeping well and already has established sleep skills, they should slide into the new time zone without too much trouble. It is best to adjust to the new time zone as quickly as you can. Lots of exposure to bright, natural sunlight in the morning is best.

As evening approaches, keep light to a minimum a couple of hours before you want your baby to go to bed. This will help stimulate melatonin production and make them fall asleep easier.

Accept help from family and friends

If your family offers to watch your child or stay back with them while they nap, JUST SAY YES. I’d encourage accepting this offer or asking for it especially if your child didn’t sleep well at night or had a short nap earlier in the day. It’s okay for our child to hang back and catch up on sleep, it’ll make things more enjoyable for all!

Reset when you get home

Sleep can suffer while travelling (for adults too!) and some old habits can resurface. No problem, just get back on track as soon as you return home! Get consistent with your schedule and method; you’ll be surprised at how fast they fall back in line.

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