Sleep Tips for Traveling
Are you itching to get out of the house after the long winter months, chase some sunshine, warmer weather, and enjoy a change of scenery with your family, but worried about your little one’s routine and sleep schedule? Don’t let your child’s schedule keep you from making these core memories with your family - plan the trip! Having the right mindset and some helpful tips can make the planning feel less overwhelming, and the trip more fun. Before jumping on the road or booking those flights, there are a few things you want to keep in mind before setting off on your family adventure!
Plan Ahead
Give yourself extra time in case you need to stop for a feeding or a break. If you’re driving, try to time the drive during a nap, so your little one can sleep on the road.
When traveling by air, try to plan flights during the daytime hours. Travel days can be exhausting, and an earlier bedtime can help your little one catch up on some sleep if there were some missed or shorter naps.
Amazon ship diapers, wipes, and formula to your destination when possible, and borrow or rent gear if you’re going somewhere far and for longer than a week or two. Babyquip offers baby gear rentals in over 2,000 locations worldwide!
Lodging
If your baby or toddler sleeps in a separate room from you at home, try to mimic this environment where you’re staying.
If separate rooms isn’t an option, not to worry! Create some separation as best you can. I love the Slumberpod - a high-quality, breathable, washable blackout pod that safely covers a portable crib, blocking out stimulation and distractions, and creating darkness which increases the production of the sleep hormone, melatonin, helping sleep come easier for your baby. Depending on the size and shape of the windows in the room where your baby sleeps, the Sleepout Curtain is another great option, comes in a compact travel bag, and is easy to install for temporary use. *Use code RESTOREDSLEEP for a discount.
If none of these options are available, you can try to create a visual barrier (like an ottoman or a chair) between you and your baby to reduce visibility and distractions for your little one as they are settling in for sleep. You can also use the bathroom or walk-in closet as an option for your baby’s sleep space, as long as the room has good circulation and is dark!
Time Zones
Traveling West to East (for example, CA to NY) is usually easier, and if you will be at your destination for less than one week, keep your baby on the same schedule. This will allow you to keep your baby out later for dinners and visiting, and your baby will sleep in later due to the time difference. Win-Win!
Traveling East to West (for example, NY to CA) can be a bit more challenging. If your baby usually wakes up around 7am EST, that will be 4am PST. In an effort to help everyone get more rest while you’re away, you can start adjusting your baby’s schedule about one week in advance but pushing your baby to do everything about 15-30min later than usual, until your baby is doing everything about 1-2hrs later than usual by your departure date. This way, when you reach your destination, your baby’s adjusted schedule will be closer to the time zone that you’re visiting.
Routines
Try your best to keep your little one’s routine similar to what it is at home with the same number of feedings and naps. Offer full feedings when you can, with sleep/rest in between. If your little one skips a nap or takes short naps all day, just aim for an earlier bedtime about 30-45min earlier than when your baby would normally go to bed, allowing him to catch up on some sleep.
Be Flexible
Remember that traveling can be exhausting even for adults, and your baby will be more stimulated and tired than usual. Sometimes no matter how much planning goes into it, we just don’t sleep as well while we’re away and our babies are no different! Just like us, it can take a few days of “re-entry” once you are home, so give yourself and your baby time to adjust and some grace! If you need help making adjustments before or after traveling with your baby, schedule an a la carte coaching call with one of our consultants - we’d love to help on either end of your trip, depending on what you need!
