As a Sleep Consultant and parents, we know firsthand how exciting (and chaotic) traveling with kids can be. Whether it’s a weekend getaway or a long-haul flight to a dream destination, one thing that tends to get disrupted quickly is sleep. But here’s the good news, with a bit of planning and realistic expectations, you can enjoy your holiday and keep your child’s sleep on track. Here's how to make it happen:

1. Plan Around Sleep (But Don’t Obsess Over It)
Try to schedule flights or car travel during nap times, or consider night time flights if your child sleeps well in motion. While it might not be perfect sleep, it’s better than overstimulated overtired kids running on fumes.
Sleep Consultant Tip: Use portable white noise and familiar comfort items (like a favourite blanket or teddy) to make sleep on the go easier.

2. Recreate Their Sleep Environment
Kids sleep better when things feel familiar. Bring along:
- Their regular sleepwear and sleep sack if they use one (smells familiar)
- A travel blackout blind or garbage bags/tape (hotels are notoriously bright!) -
https://sleepschool.co/collections/sleepy-blind
- A portable white noise machine - https://sleepschool.co/collections/portable-sound-
machine
-  Books or songs from your bedtime routine. The goal is to make wherever you’re staying feel like a safe, predictable sleep space.

3. Time Zone Tactics
If you’re crossing time zones, decide whether you’ll adjust to the local time or stick to your home schedule. For short trips (2–3 days), staying on your home time might be easier. For longer trips, shift gradually:
- On day 1, adjust naps and meals slightly toward the new time
- Use daylight strategically, exposure in the morning helps reset their internal clock
- Avoid overtiredness by watching wake windows more than the clock

4. Nap Flexibility Is Okay
On holiday, naps might happen in the pram, car or even a carrier and that’s okay. One off-nap won’t undo your whole routine. Try for at least one “solid” nap in a proper sleep environment if possible. Don’t stress about a perfect schedule - aim for consistency, not rigidity.

5. Manage Expectations
Even the best sleepers can struggle with new environments, travel fatigue, or excitement. Sleep might be a little rocky, and that’s normal. Stick to your usual bedtime routine, stay calm during disruptions, and respond with comfort but consistency. Avoid starting habits you don’t want to keep (like co-sleeping if that’s not your norm) but also give yourself grace. Flexibility and reassurance are key.

6. Coming Home: Reset Gently
Once you're home, return to your regular routine as soon as possible. If sleep has derailed,
go back to basics:
- Regular wake and sleep times
- Bedtime routine
- Independent sleep strategies if your child has them. It usually takes just a few days to get back on track.

Holidays are about making memories and sometimes that means bending the rules. If sleep goes off track for a few days, don’t panic. The most important thing is to enjoy your time as a family. With a bit of preparation and flexibility, you can protect your child’s sleep and make the most of your travels.

For more in-depth support, check out Baby Sleep School’s Travel Guide – Born To Explore. It’s packed with practical tips on everything from adjusting routines across time zones to what to pack, how to manage naps on the go, and so much more. Use code ADLTRAVEL for a discount on the Travel Guide, Portable Sound Machines, and Portable Block Out Blinds.

https://sleepschool.co/products/born-to-explore-our-travel-
guide?variant=43419200127164

Sweet (holiday) dreams!
— Eb, Certified Sleep Consultant – Baby Sleep School