Travelling with a baby can be both nerve-wracking and exciting. You’re looking forward to a change of scenery, visiting family or heading off on your first holiday with baby in tow. If your little one is already in a good sleep routine at home, there’s always the worry of taking a step backwards when they are away from familiar surroundings.
Don’t worry because it doesn’t have to be that way.
It is possible to keep your baby’s sleep routine while travelling. It simply takes planning, flexibility and using the right tools. Let’s walk through the process.
Why Routine Does Matter, Even on Holiday
Babies thrive on predictability - bath, feed, storytime and bed. The routine makes them feel calm and safe and it cues their brain and body to wind down.
Sudden change in environment or schedule can throw things off which is why many babies will struggle to sleep on holiday.
Before You Go: Preparation Makes Perfect
1. Choose Accommodation That’s Baby Friendly
When booking your stay, aim to find somewhere quiet and safe for sleep. An ideal situation would be to choose:
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A separate room or an area where your baby can sleep, and you’re not having to tiptoe around in the dark.
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Somewhere you have the option to darken the room or one with blackout curtains.
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If there isn’t already a cot, a space to safely set one up there.
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If that isn’t available, think about a travel cot or maybe co-sleeping while travelling, being mindful of safe sleep guidelines if doing so.
2. Pack Those Sleep Essentials
Think about your baby's sleep space at home and what helps them to settle. Try to recreate that as much as possible.. Here's a checklist:
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White noise machine for baby travel: This will block out new noises.
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Sleep sack or blanket: It will smell like home, and feel familiar.
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Favourite cuddly toy or comforter: If your baby uses one.
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Portable blackout blinds: These are great for bright hotel rooms.
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Baby monitor: Particularly if you're in a big place or with other people.
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Be sure to pack those bedtime routine essentials - lullabies, books, or a nightlight that you use at home.
3. Protecting Nap Times on Travel Day
If your journey is going to be a lengthy one, try to arrange it around nap times. If possible, avoid major disruptions.
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If you’re travelling by car, baby naps on the go are absolutely fine, but remember to avoid overstimulation before it’s nap time.
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For flights, feed baby during take-off and landing as this will help with ear pressure. Try to time naps to coincide with the longer parts of your journey.
Your baby is more likely to sleep well at night if they are well rested during the journey.
On Arrival: Create a Sleep-Friendly Space
1. Organise Their Sleep Area First
As soon as you reach your destination, set up the baby’s sleep space, Making it as close to home as you realistically can.
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Use their usual sleep sack or bedding.
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Get a standalone white noise machine or a portable white noise machine running in the hotel room.
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Dim the lights in the early evening.
Allow baby to explore the new space a bit, to help them feel settled and safe. Read more here about creating the ideal sleep space.
2. Stick to Your Usual Routine (as Much as You Can)
Do your best to follow the same baby bedtime routine when travelling. This is likely to be bath, book, cuddles or whatever you usually do. The key is to keep it the same.
Babies find comfort in the familiar, so even when you are in a new place, the steps and rhythms of bedtime you implement can signal that it’s time to sleep.
During the Trip: Balance and Flexibility
1. Anchor Sleep with Consistent Bedtimes
Try to keep bedtime and wake-up times roughly the same every day. This will help maintain your baby’s internal sleep schedule.
This may not be strictly possible and a little variation is fine, say half an hour earlier or later, which will not ruin things. Basically, try not to drift too far off the schedule.
2. Be Flexible With Naps
Try to protect at least one solid baby nap in a cot or crib. We know it’s not easy on beach days or sightseeing trips, and that's okay. Holidays mean irregular days.
Allow other naps to happen in a sling, car seat or pushchair. Motion naps aren’t usually deep but they will take the edge of tiredness for your baby. A portable white noise machine that clips neatly to the pushchair or car seat can be your best friend!
3. Watch Out for Tired Signs
Travel can be so exciting, with new faces, lights, sounds - a lot for a little one to take in.
Keep an eye out for:
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Rubbing eyes
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Turning face away to the side
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Becoming fussy or clingy
These are all obvious signs that it’s time for rest, even if it feels earlier than usual for baby. Overtired babies find it harder to settle when they are in new places.
Deal Gently With Time Zones
If you’re crossing time zones, your baby’s body clock is going to need time to adjust.
Here’s how you can help your baby adjust to a new time zone:
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If it’s a minimal time difference of 1-2 hours, keep to your original routine for the first 3 or 4 days.
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For wider differences, gradually adjust over a few days. Shift bedtime by half an hour to an hour each day.
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Get plenty of sunlight in the morning as it helps reset their internal clock.
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Use white noise at night, it will help them stay asleep longer.
Try not to stress out. Most babies adapt quicker than their parents!
Keep Calm at Night
A new place, an unfamiliar bed - it’s natural for your baby to wake up more than usual. This is normal behaviour.
Offer comfort to baby and don’t panic. Keep the lights dim and don’t create habits you don’t want to continue when you’re back at home. This might include rocking baby to sleep every time (only do this if it’s a short trip and you’re okay with resetting later).
If your baby sleeps with white noise at home, be sure to use it here as it will have become a sleep association. If not, it’s a great idea introducing white noise on holiday. It really can work wonders in unfamiliar surroundings.
Returning Home: Gently Recalibrate
Once you're back home, it’s essential you go back to your usual routine right away. Babies love knowing what to expect as it gives them the structure they had before the trip.
If they’ve picked up some habits you don’t want them to continue, walking more often or requiring more help to settle, don’t stress about this. It will fade after a few days. Patience and consistency is all that’s needed.
If they’ve picked up some habits you don’t love, like waking more often or needing more help to settle, don’t stress. It usually fades in a few days. Be patient and consistent when re-establishing baby sleep routines after travel.
Bonus Tips
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Start bedtime early: Tired babies take longer to settle in new places so you should start winding down earlier than usual.
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Use blackout blinds: If none are available a towel or tinfoil on the window will help keep the room dark and calm.
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White noise saves holidays: It’s the truth! From creaky cabins to noisy neighbours, it’s a must-have.
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Sniff-test everything: Always pack bedding and comforters that smell like home. It matters more than you think and baby will feel safe and calm.
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Try a few practice naps in the travel cot at home before your trip. This helps baby to adjust.
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Don’t stress about perfection: You won’t undo months of good habits with a couple of off-nights.
Remember that routines are helpful guides and they are not rules set in stone. The goal isn’t for perfection. It is to help your baby feel rested and safe wherever you.
Yes, keep the rhythm, and yes protect their sleep, but try and enjoy the journey, with the new adventures, the cuddles and the chaos! A well rested baby and a relaxed parent makes for a happy holiday!
Here’s to safe travels!
