My Top Tips for Travel & Sleep
Whether it’s camping, flying, or a staycation, summer travel is a great way to have fun and make family memories! However…travel can also feel stressful when it comes to managing sleep!
A parent I recently worked with told me “shanel, I am seriously thinking about cancelling our upcoming trip to see my parents ! Sleep was so hard for so long, and now that we have it all figured…I just don’t want to mess it up!” My advice to her was to NOT let her fear of short naps or even a few wonky nights stop her from making family memories! Her baby would be just FINE, especially because she had already done the work of creating a solid foundation of routines and independent sleep skills.
Though travelling with a baby or young kids can feel daunting (it’s not really a vacation is it?!) the sleep part doesn’t have toi be! Here are my top travel sleep tips, to help make sure your trip is fun AND well-rested!
Start the trip off with a well-rested baby
Regardless of where you are heading to, it’s helpful to prioritize your little one’s sleep in the days leading up to your trip and avoid late bedtimes or too many naps on the go. This will set them up for success on your travel day- which may include on the go naps or a wonky schedule day. I also recommend timing travel in line with your baby’s schedule, if you can. It’s awesome if you can make your drive to the lake during their nap, or book a flight late enough into the day to allow them to have a solid morning nap.
If your little one is currently struggling with sleep it may be beneficial to do some troubleshooting BEFORE you leave- sleep challenges at home come along for the trip, and are often magnified by a new sleep environment. I’ve unfortunately experienced this firsthand- travelling to visit family when my first baby was 8m old was was my final breaking point in our stressful sleep journey. She wasn’t sleeping well at home before our trip, and things got even harder once we were there. I spent the entire trip trying to “make” her sleep and trying to prevent her from waking up the whole house. As soon as we got home I began working with a sleep consultant I trusted, and the rest is history! Knowing what I know now, I wished I had worked on sleep BEFORE ever setting foot on the airplane.
If you need some support to get things on track before your vacation- we would love to help! Working with families to find better sleep always includes a plan for future travel
Plan for Camping
Of all the travel plans, camping can feel the most daunting when it comes to sleep for babies and young kids! While the trees and fresh air can really promote deep sleep, tent sleep does require some planning:
Use a tent big enough for a pack and play.
If your little one doesn’t sleep in a crib at home, set up a little floor bed using an inflatable toddler mattress- I love this one!
A little camping cot can also work well for preschool aged kids- both my kids have used the Regalo cot.
If your baby typically wears a sleep sack, I recommend bringing that from home – BUT consider the temperature fluctuations between day and night (or even day to day). You may need a very light sleep sack, such as this one by Aiden and Anais, and a warmer option.
Pack extra layers of clothing as well, so you can adjust for the sleeping conditions.
Be flexible with naps if you need to! Tents can reach unsafe temperatures during the day- it is absolutely okay for your little one to sleep in your arms, in a stroller, baby carrier etc. You may also need to throw in a extra nap, if the tent is still too hot come bedtime.
Bring a battery powered baby monitor if you want to be able to sit around the fire after your little one’s bedtime. This one has good range and is a great price point. If you want some time by the fire but don’t feel comfortable with your little one sleeping in the tent alone you can always add in an extra nap, or start your baby’s night in a carrier/in arms. Flexibility is a necessity while camping!
If your little one is used to sleeping with white noise, you’ll also need a battery powered sound machine.
Optimize Hotel Sleep
While hotels rooms are nice and temperature controlled (thank goodness for AC!) they can be small and cramped- unless you spring for a big suite with a separate bedroom area! If this isn’t in the budget, you can get creative and use a bathroom or big closet to partially sperate your little one’s sleep space so you don’t all need to go lights out at their bedtime! Another great option is to use a Slumberpod. This product is designed to create a safe, separate sleep space for your baby or toddler- while they sleep in their pack and play, mini crib, or toddler floor bed. Its super lightweight, and fits in a suitcase too! You can buy one here (be sure to use my discount code- THESLEEPCONSULTANT20). Often, you’ll be able to rent one locally (connect with us if you are in or travelling to the Winnipeg area!).
If you are hoping to travel light, you can also conveniently rent other types of baby gear such as pack and play’s or highchairs. Here is an example of a rental company with lots of rental locations- and they deliver to you.
Make it feel like home
One of the best ways to help your baby sleep well in a new environment is to make it FEEL like home! This means bringing all of their essential items like their sound machine, sleep sack, and lovey (if applicable). Portable blackout blinds (or garbage bags and tape!) may be a good thing to bring along, if staying at a Airbnb or family members home.
Replicating your little one’s usual bedtime routine can also be helpful! Making sure your child has a solid (and super SIMPLE/QUICK) bedtime routine in place before the trip will allow you to more easily replicate it while away.
Time zone changes
Nobody wants a baby with jet lag! Travelling across time zones is inevitable (and actually really rewarding/fun) for many families. Here’s my best advice:
Traveling for more than 4 Days:
Try to get on the new time zone immediately (this could take 1-2 days depending on the time difference). You may need to add in an extra nap to stretch baby to a later/more appropriate bedtime, or extend wake windows.
Traveling for Less than 4 Days
Try splitting the difference between your home time and the new timezone. For example, with a two hour difference, shift things by just 1 hour. Alternatively, if it doesn’t impact your travel plans/preferences you can always leave your little one on their home schedule- sometimes this works great to allow for later evenings while away (and sometimes it means being okay with starting their day at 5am).
Tips for International Travel
Try to spend lots of time outdoors, the sun will help regulate your child’s circadian rhythm and help them adjust to the new timezone more quickly.
Use extra naps if needed, to push to an appropriate local bedtime.
If your child is wide awake in the middle of the night, try your best to avoid screens or feedings (unless of course your little one still needs to eat overnight!).
Start the shift on the airplane! It’s likely you’ll have a long, wonky travel day to get to your international destination. Think about your destinations time zone, and try to offer sleep at times that make the most sense along the way.
Make sure you shift your little one’s meals and feedings as well- this plays a big role in the body’s clock!
Know that things may not go exactly as planned….and that’s okay!
Long travel days may feel hard, and travel sleeping conditions aren’t always the best. It’s okay to be flexible with schedule when you need to be, and utilize naps on the go! It’s also more than OKAY to prioritize family fun and memory making over perfect sleep schedules! If your little one is used to falling asleep easily and independently at home, chances are they will manage well enough while your away AND quickly adjust back into their sleep routines post travel.
If your hesitant to travel because your little one’s sleep is just a struggle- we would love to support you! We prepare all of the families we work with to feel confident navigating future sleep stages, challenges, and things like travel. Our goal is always to help you become your OWN sleep expert! Book a free call to connect with us here.
Shanel Deslauriers is a Certified Pediatric Sleep Consultant, and owner of The Sleep Consultant. She and her team work closely with tired parents to help them help them and their children find sustainably good sleep.
Disclaimer: I only provide recommendations for products that I use and like. I am a member of several affiliate programs and, I may receive a commission for purchases made through certain product links on this website.
