Travel, Time Zones & Tantrums: How to Keep Baby’s Sleep on Track During Summer Trips
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- Jun 13
- 5 min read
By: Sarah Bossio, Certified Pediatric Sleep Expert
Travelling with a baby can feel like a wild adventure. Juggling late sunsets, unfamiliar hotel cribs, and new environments can throw off even the best baby sleep schedule. But don’t worry — with a bit of planning and some smart strategies, you can protect your baby’s sleep routine and save your sanity.
You already know that consistent routines are the golden ticket for baby sleep success. So, when travelling, the goal ain’t perfection — it is about holding onto those familiar rhythms and gently guiding your little one through the change.
Here’s the thing: Travel can throw off your baby’s sleep schedule, but that doesn’t mean everything has to fall apart.
Pre-Trip Prep: Setting Yourself Up for Success
Before you hit the road, take a deep breath and get organized. Packing is obviously key, not forgetting the small sleep essentials that make all the difference:
A comfortable travel environment is crucial. Portable white noise machines like the Yogasleep Rohm and blackout curtains if on a budget, will certainly do the job. If you’re willing to splurge and know you will be travelling often, invest in a Slumberpod.
Bring your baby’s familiar crib or pack-and-play, or find one to rent at your destination. This helps keep that separate sleep space consistent.
Stick to your baby's sleep training basics as much as possible — nap times, feeding, and bedtime cues should feel familiar even in new surroundings.
And hey, cut yourself some slack on travel day. Nap when you can, keep feeding close to schedule, but don’t sweat if naps are a little shorter or later than usual. Your baby’s excitement and new surroundings can throw things off — and that’s okay.
Toddler Travel Sleep Tips: Keeping Bedtime Peaceful
If you’re travelling with toddlers, it’s a whole new level of bedtime wrestling. Here’s where some tried-and-true toddler strategies come in handy:
Use Visual Aids for Toddlers
Toddlers love routine — but they love choice, too. Bring along tools like toddler bedtime charts or an okay-to-wake clock (think Hatch). These visual cues help your toddler understand the bedtime flow, making transitions smoother in unfamiliar places. Instead of lengthy explanations that just create confusion, you can just point to the chart or clock and keep things moving.
Offer Choice Within Boundaries
Toddlers want a say — it’s how they feel in control. Let them arrange the order of bedtime activities from the chart you bring, within your boundaries, of course. Maybe they want pajamas before snack or storytime after bath. This small autonomy reduces power struggles and turns bedtime into a peaceful, cooperative routine, even on the go.
Set Clear Boundaries with Gentle Guidance
Some things remain non-negotiable: bedtime is bedtime, even on vacation. Firmly and kindly communicate these boundaries so your toddler knows the limits without turning bedtime into a battle zone. It’s about balance — structure with a sprinkle of flexibility.
Naps on the Go: Flexibility with a Routine
Travel days often mean disrupted naps. Your baby might snooze a little less or a bit more depending on excitement, new sights, or just plain exhaustion. Don’t sweat it.
Aim for at least one solid nap in the pack-and-play or crib, aiming for the same length your baby usually takes. Other naps can happen on the go—whether in a stroller, car seat, or carrier.
Try shifting bedtime earlier by 30 to 60 minutes if your baby missed a daytime nap or seemed overtired. The key is to honor your baby’s cues and keep your sleep routine as consistent as possible.
Balancing flexibility with routine helps prevent meltdowns and keeps everyone happier.
Handling Time Zones: Smart Strategies for Smooth Adjustments
Time zone changes can throw off even the most solid baby's sleep schedule. Here’s a simple approach: on travel day, use your home time as your guide. Keep feeding, nap, and sleep times aligned with your usual schedule to ease the transition.
Once you arrive, switch to the local time as soon as you can. It usually takes about a day per hour of time difference for your baby to adjust. But don’t worry—babies tend to be surprisingly adaptable.
Remember the old saying, “West is Best, East is Beast.” Travelling west generally makes adjusting easier than going east. Give yourself and your baby grace during this period.
Mastering time zone changes keeps the tantrums at bay and helps maintain sleep progress.
Soothing a Crying Baby Away From Home
We all know a crying baby on vacation can test even the most patient parent. When your baby wakes up or fusses, rely on your tried-and-true soothing methods from home.
Use your voice, gentle shushing, a pacifier, or a gentle rub to help your baby fall back asleep. This is where your familiar sleep routine shines—keeping those bedtime cues consistent helps your baby know it’s still time to rest, no matter where you are.
Don’t feel pressured to do too much. Keep night feedings and diaper changes low-key and calm to avoid overstimulation. This “all business” approach helps a baby understand nighttime is for sleep, even in a new space.
Sticking to your soothing toolkit keeps the comfort factor high and the stress factor low.
Returning Home: The Reset Button
Vacation is over, and it’s time to hit reset. Expect to spend a couple of nights getting back to your usual baby sleep schedule and consistent routines.
Go back to basics with your bedtime routine and naps. Being firm and kind with sleep cues will help your baby settle back into their familiar rhythm.
Remember, travel might cause some temporary bumps, but with patience and love, your baby’s sleep will bounce back—and so will yours.
Resetting after travel is your chance to reclaim your routine and sleep success.
Wrapping It Up: You’ve Got This
Travelling with a baby brings unique challenges, but it doesn’t have to undo all your hard work on baby sleep training and routines. By planning your pre-trip schedule, creating a comfortable travel environment, balancing naps and feeding with flexibility, and navigating time zones smartly, you can keep your baby sleeping well—and tantrums at bay.
Your efforts to keep a consistent sleep schedule and sleep routine will pay off with better rest for everyone and a happier trip.
Want extra support? Feel free to reach out and book a discovery call so we can customize a travel plan that fits your family’s needs perfectly.
From my living room to yours, happy travels and happy sleep! 🌙✨
Did you know? I also host a weekly Q&A on my Instagram. Tune in or send me a DM on the 'gram!
I work with families one-on-one all the time who are experiencing issues with their babies' naps, overnight sleep, and more. If this sounds like you, please book a 15-minute sleep assessment call just so I can understand a little bit more about your child's sleep and then explain ways that I can work one-on-one with you to get it in order.
May your coffee be warm,
Sarah
Sarah is a Certified Pediatric Sleep Expert based in the NY/NJ Tri-State area and has helped over 500 families worldwide get their sleep back on track.
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