Traveling with babies & toddlers: how to make sleep happen away from home

Traveling with little ones can feel like an adventure - and not always in the relaxing, vacation-y type way! Between disrupted routines, new environments, and the unpredictability of travel days, sleep can feel like the first thing to go out the window. But here’s the good news: with the right prep and a little flexibility, your child can sleep well while traveling.

The key? Balancing familiarity with flexibility. You can’t control every factor, but you can create a sleep setup and maintain a flexible routine that helps your child settle in, even in an unfamiliar place.

How travel impacts your child’s sleep

Before we dive into the how, let’s talk about why sleep disruptions happen in the first place. Babies and toddlers thrive on predictability - they feel safest when they know what’s coming next. Travel shakes up their usual routine, introduces new sleep spaces, and sometimes even shifts their internal clock (hello, time zone changes).

That’s why keeping certain elements of their routine consistent is so helpful. It signals to their brain: “This is still bedtime, even though we’re somewhere new.”

How to promote good sleep while traveling

1. Stick to Your Child’s Routine as Much as Possible

Your travel days will look different than normal, and that’s okay! But, once you arrive at your destination, try to keep wake windows, nap times, and bedtime routines as close as possible to what they are at home. If you veer off one day, try to prioritize getting back on track the next. One day of interruption is typically fine, but multiple days in a row of being “off” can make it harder to get back on track.

Go through the same steps of the naptime and bedtime routine - pajamas, books, snuggles, etc - so your child recognizes these familiar cues. If you usually use white noise, a sleep sack, or a special lovey, bring them along to make their sleep space feel as much like home as possible.

✨ If you don’t already have a predictable daily routine at home, my FREE Start Strong: Routine Guide can help you create one. And trust me, having a solid foundation makes travel sleep SO much easier!

2. Create a Dark, Cozy Sleep Space

One of the biggest travel sleep struggles? Light exposure. If your toddler is used to blackout curtains at home but now has bright hotel windows or a room with no shades, their sleep will likely take a hit.

A simple fix? A SlumberPod. This portable blackout tent goes over a pack-n-play or travel crib, creating a dark, cozy space that helps babies and toddlers fall asleep (and stay asleep!). It’s especially helpful when room-sharing because it blocks out distractions - so you can freely turn on the lights and walk around the room and your child will keep snoozing inside their cozy, dark space.

➡️ Use code ROOTEDINROUTINE for 20% off the SlumberPod!

If a SlumberPod isn’t an option, bring blackout travel shades or even hang a blanket or dark towel over the windows to keep the sleep space dark.

3. Be Strategic About Naps

Not every nap will be perfect while traveling—and that’s okay! The goal is to prioritize nighttime sleep, since that’s when the most restorative sleep happens.

If possible, have your child nap at home before heading out to prevent overtiredness from the start. If that’s not an option, car naps or stroller naps can work fine. Bring a portable sound machine and a car seat cover or blanket to block out distractions.

If naps on-the-go don’t happen, an early bedtime can help. Kids are more adaptable than we think, and sometimes skipping a nap just means an earlier, easier bedtime. Don’t be fooled into thinking this will cause them to wake up earlier the next day - the opposite is often true!

4. Adjust to Time Zone Changes Gradually

If you’re traveling across time zones, know that our bodies can typically adjust about one hour per day. So if you’re heading somewhere with a significant time difference, expect it to take a few days for your child to fully adjust.

One approach is to shift your child’s schedule by an hour each day until they’re on the new time zone. For short trips (1-2 days), it may be easiest to keep your child on their home time zone rather than fully adjusting.

What If Sleep Completely Falls Apart?

Even with the best plans, travel sleep isn’t always perfect. Maybe your toddler wakes up at 5 AM because the room is too bright, or your baby refuses naps for a day. It happens! The most important thing? Don’t stress.

Once you’re home, jump right back into your usual routines. It may take a few days to fully reset, but kids adjust quickly when given clear and consistent cues.

Final Thoughts: Travel Can Shake Things Up, and That’s Okay

You don’t have to choose between having a great trip and getting good sleep. With a little planning (and a lot of flexibility), your child can sleep well away from home AND you can enjoy your travels without stressing over every schedule shift.

✨ Want to make sleep routines easier before you travel? Download my FREE Start Strong Routines Guide for step-by-step strategies to create predictable days at home—and make transitions like travel much smoother.

Where are you headed next? Tell me in the comments! ✈️🚗