🌙Sleep Tips for Traveling with a Little One

sleepytimesidekick
Jun 5
4 min read

Traveling with an infant or toddler can be a thrilling adventure—but when it comes to sleep, it can also feel overwhelming. As sleep consultants, we often hear from parents who are worried that long flights, road trips, or time zone changes will throw their little one’s sleep routine into chaos.

The good news? With a bit of preparation, the right mindset, and some sleep-friendly strategies, your child can sleep well on the go—and so can you.

1. 🛌 Stick to Your Sleep Routine (As Much as Possible)

While travel often brings unpredictable schedules, trying to maintain elements of your child’s usual routine can make a big difference.

• Bedtime Rituals: If your child is used to a bath, book, or lullaby before bed, do your best to stick to that sequence—even if the timing is off. These cues signal to their brain that it’s time to wind down.

• Familiar Sleep Items: Bring their favorite blanket, sleep sack, or lovey. These comfort items help create a sense of home, no matter where you are.

2. ⏰ Adjust Sleep Times for Time Zones

If you're crossing time zones, help your child adjust gradually:

• Start Early: A few days before your trip, shift bedtime by 15–30 minutes in the direction of your travel.

• On Arrival: If you land during the day, try to keep your child awake (within reason) until the local bedtime. Fresh air and natural daylight can help reset their internal clock. If you arrive at night, aim to settle them down as close to their normal sleep time as possible.

3. 🧳 Practice at Home with Travel Gear

If your child hasn’t used their travel crib or SlumberPod recently—or ever—practice a few days before your trip.

• Pack ’n Play Prep: Set it up in your child’s room and have them nap or sleep in it for 3–4 nights before departure.

• Scent Strategy: Don’t wash the sheets after these practice runs. The familiar scent will make their sleep space feel more like home.

• SlumberPod Familiarity: Practice zipping it incrementally. Another trick: turn the lights off before placing your baby inside so they barely notice the transition.

4. 🎒 Pack Sleep Essentials

What you bring matters. Here’s your go-to sleep travel kit:

• Portable Crib or Bassinet

• White Noise Machine or App

• Sleep sack

• Night Light

• Favorite Comfort Items (blanket, pacifier, stuffed animal)

These items help recreate a familiar, calming environment anywhere you go.

5. 🏕️ Create a Calm, Comfortable Sleep Space

Whether you’re in a hotel, a guest room, or a tent:

• Temperature: Keep the sleep space comfortably cool. Dress your child in breathable layers.

• Darkness: Block out light with blackout curtains or a travel cover like the SlumberPod.

• Noise: Use white noise to drown out background sounds like traffic, voices, or unfamiliar hotel noises.

6. 🎯 Adjust Your Expectations & Be Flexible and Patient

Before anything else, set realistic expectations—and give yourself grace.

• Travel sleep will likely look different than home sleep. That’s normal. Disrupted routines, stimulation, and unfamiliar spaces can all lead to temporary changes in sleep. Your baby may sleep less or wake more often. Offer extra snuggles and reassurance.

• And remember, this is a family trip, not a relaxing vacation. You’ll still be in full-on parenting mode—just in a different place.

• Try not to stress—children are incredibly adaptable. Once you're back home and back in routine, most bounce back quickly.

Keeping this mindset can help reduce frustration and ease the pressure to “make it perfect.”

7. 💆 Take Care of Yourself, Too

Don’t forget your own rest! Traveling with little ones is tiring.

• Nap when you can

• Take turns with your partner

• Give yourself grace

A rested parent is better equipped to manage any sleep disruptions—and enjoy the journey.

✨ Final Thoughts

Traveling with a baby or toddler doesn't have to mean giving up on healthy sleep. With a mix of planning, flexibility, and realistic expectations, your whole family can rest well—and make amazing memories along the way.

Preparing for a trip with little ones? Make sure nothing gets left behind—download and print our Travel Sleep Checklist for Infants & Toddlers. Safe travels, and sweet dreams to you and your little adventurer!🌙👶🌍💤

For more sleep tips and tricks for your little one, follow us on Instagram and Facebook or browse our website!

✈️ Travel Sleep Checklist for Infants & Toddlers✈️

Pack smart, sleep well, travel happy!

✅ SLEEP ROUTINE ESSENTIALS

Favorite bedtime book(s)
Lullaby playlist or songs
Nighttime lotion (if used)
Bath time items (if part of the routine)

✅ COMFORT ITEMS

Lovey / stuffed animal
Sleep sack / wearable blanket
Favorite blanket
Pacifier (and extras!)

✅ SLEEP SPACE GEAR

Portable crib / pack ’n play / travel bassinet
Inflatable toddler bed or mat (if applicable)
Fitted crib sheets
Unwashed sheet from home (for familiar scent)
SlumberPod or blackout travel cover
Portable blackout curtains or window cover

✅ ENVIRONMENTAL SUPPORT

White noise machine or app
Night light (low and portable)
Room thermometer (optional but helpful)
Extra layers or sleepwear (for temperature changes)

✅ PARENT TIPS

Practice in travel crib 3–4 nights before trip
Use familiar items during practice sessions
Zip SlumberPod gradually during practice if needed
Pack an extra change of clothes for you (in case of overnight accidents or spit-ups!)
Naps and breaks for you too—self-care matters