Managing naps and sleep while traveling with babies and toddlers
I never knew how passionate I was about sleep until I had a baby…. Am I right?! From the beginning, it's one of the main things you worry about because it is NO fun to be sleep-deprived. It is no wonder that many parents are hesitant to travel with their child because it may disrupt their sleep. Because let’s face it - life is easier when your child is well rested!
But sometimes travel is inevitable. So, how can you prepare for optimal sleep when traveling with your child? Let’s break it down.
Traveling by Car
Travel during the day, preferably during naptime. Try not to travel at nighttime, if you can help it. This is because night sleep is much more important and restorative than daytime sleep (ie. naps), so prioritizing it can help keep your child well-rested.
If possible, have your child take a good nap at home BEFORE you leave for your travel day. Of course this is not always possible. But, if you are planning a car trip, there is sometimes more flexibility.
Plan pit stops for feedings, getting out of the car, and getting wiggles out. This should occur every two hours during long car trips. If you have a baby, the A to Z Adventure Gear baby play mat is an amazing portable play mat to use for feedings and diaper changes when on the road. Use code ‘RR15’ for 15% off!
During the day, use a sun shade on the car window to help keep the sun out of their eyes and also make it a little darker to (hopefully) promote a car nap if it is during their nap time.
Bring a portable white noise machine to play in the car if you want your child to fall asleep.
If you don’t want your child to fall asleep, try playing upbeat music, talking to them, or opening the windows for a blast of fresh air. Sometimes, though, there’s nothing you can do - they will fall asleep even if it’s not technically nap time…. and it’s okay!
If you need to travel close to bedtime or overnight, plan accordingly. Bring pajamas and other bedtime comfort items (sleep sack, white noise machine, lovey, etc) your child is used to. Try to recreate the bedtime routine as best you can during their normal bedtime.
Traveling by Plane
If you are flying during your child’s regular nap time, re-create their nap routine and then try your best to help them to sleep in any way that you can - nursing, bottle-feeding, holding, etc. If they do fall asleep, be prepared for a shorter nap than usual - that’s okay!
Be prepared for your child to not fall asleep at all on the plane. Set your expectations low so that you are prepared for a possible no-nap day. A short car nap after arriving at your destination may be better than nothing. And always use an early bedtime if possible to catch up on missed sleep!
Remember that most people are very understanding on planes. Your child may cry and that’s okay! Nursing and/or bottle-feeding (babies) or having something to suck on (toddlers and older kids) can help with the air pressure change that may cause ear discomfort. Bring simple comfort items that are familiar to your child, like a lovey or a stuffed animal.
What if we’re traveling across time zones?!
From my experience traveling with my son across time zones in both directions (gaining and losing hours), we have found it best to not worry about it until we arrive at our destination. We try to get on the new time zone as soon as we can, but also realize that it might take a few days before he fully adjusts.
Lots of exposure to light can help set your child’s internal body clock and ease that change. If your baby is taking three or more naps per day, follow their normal wake windows when you arrive and don’t worry so much about the time on the clock. If they take two or less naps, split the difference if you traveled more than a two-hour time change. For example, if your child normally goes down for a nap at 1:00, but you are now two hours behind, try putting them down for a nap at 12:00. It will feel like an hour later to their bodies, but the time on the new clock will say it is one hour earlier. Don’t be afraid to make adjustments and see what works best for you and your child!
And when you get home, you may wonder how in the world will you get your child back on track? First, keep in mind that kids are more adaptable than you think. Your child likely has core sleep foundations already in place, such as solid routines and sleep associations. Try to get back to your normal routine once you are home and you will notice that your child will likely adjust pretty quickly. It may take a day or two, but it typically isn’t as hard as we think it might be.
Have you ever traveled with your child? What worked or didn’t work for you? Let me know in the comments below!
If you need more help with day-to-day sleep routines while at home, my Comprehensive Routine Guides include an entire section on naps, bedtime, and sleep at each age, including sample daily schedules, nap and bedtime routines, and how to troubleshoot things like short naps, early morning wakings, and overnights. You’ll feel confident in knowing that you’re setting both your baby and YOU up for success. Check them out HERE!