Travel and Baby Sleep: Top Strategies for Preserving Sleep
With the holidays right around the corner, the logistics of traveling and baby sleep are likely on your mind. Tackling baby sleep on the go can feel daunting, especially if you’ve just settled into a rhythm that works for you or are finally starting to sleep well.
Let’s be real: most little ones don’t sleep as well when they’re away from home. Just like adults, babies often prefer their own beds, which means they might need extra help falling asleep, experience more night awakenings, and take shorter naps.
Remember, though, that this change is temporary. If you’ve established a good routine at home, your baby can bounce back within a few days of returning. While it’s crucial to have realistic expectations, don’t let the potential for sleep disruptions deter you from traveling. With some preparation, you can navigate baby sleep while still enjoying your trip!
Tips for a Seamless Travel Experience
To make your travels smoother, focus on three key areas: timing your travel, creating an optimal sleep space, and prioritizing sleep while enjoying your trip.
The Timing of Travel
While you may not have full control over your travel schedule, try to consider when your child typically does best. For younger babies who struggle in the evenings, early morning travel might be ideal. Conversely, if you have an older baby who fights sleep due to FOMO, traveling earlier in the day after a full night’s sleep might work better since you know they probably won’t nap on the go.
Traveling can be exhausting, so try not to stress about nap lengths, nap/bedtimes, and sticking to normal routine. Some sleep is better than none! Kids can be sensitive to their surroundings, and it’s normal for them to struggle to sleep in unfamiliar places.
When you arrive, aim for a normal bedtime, but be prepared for some grumpiness the next day. Most kiddos bounce back quickly, allowing you to get back into a routine for the rest of the trip. If you arrive late, prioritize getting them to sleep as soon as possible, and let them sleep in the next morning to recover.
Car Travel
If your baby sleeps well in the car, consider doing the bulk of your driving at night, leaving around bedtime. This allows them to sleep through most of the journey, minimizing stops and fussiness. Just keep in mind that it may take them a little longer to fall asleep.
If your little one doesn’t nap well in the car, plan for daytime travel, and be ready to entertain them. Bringing along new toys or comfort items can help distract them during the drive. Expect some crying, as they may feel overtired or overstimulated; sometimes, they just need a moment to settle down before they can drift off.
Plane Travel
One of my favorite airplane tricks is to snag a window seat. The dimmed lights and white noise of the plane can create a cozy environment for your baby, making it easier for them to sleep. The window seat also limits distractions, encouraging them to close their eyes.
Be mindful of your baby’s ears during takeoff. For infants under 12 months, nursing or offering a bottle can help with ear pressure. For older babies, a small snack and sippy cup of water can do the trick.
Remember, you can’t force your little one to sleep on the plane, so practice patience. It’s perfectly fine if they miss a nap; they’ll catch up later!
Creating an Optimal Sleep Space
Establishing a comfortable sleep space is crucial for good sleep while traveling. If your baby is used to their own room, try to find an independent sleep area, even if it means getting creative—think closets, laundry rooms, or quiet corners of the house.
Light can be a big issue, especially in unfamiliar places. Hotels often have blackout curtains, but Airbnbs or family homes may not. Consider investing in portable blackout curtains from Amazon; if the suction cups don’t hold well, painter’s tape can be a lifesaver. You can also block light and noise by tucking towels under doors.
To minimize disturbances, choose a room that’s away from the hustle and bustle of the house. A portable white noise machine can help drown out background noise, making it easier for your baby to sleep. Finally, try to recreate a sense of home by using familiar items like a crib sheet, blanket, or comfort object. Having these items can provide reassurance and help your little one settle in.
Prioritizing Sleep
Make it a goal to prioritize some sleep during your travels. Better daytime sleep often leads to better nighttime sleep. While flexibility is essential, ensuring that your baby gets at least one or two good naps can significantly improve everyone’s mood and energy levels.
Here are some strategies to balance enjoyment and sleep:
Stay back: Consider staying behind for a nap while others go out. A good nap in a comfortable space can make all the difference.
Find a babysitter: If possible, ask a family member or hire a local babysitter so you can enjoy a night out or an activity during the day.
Take turns: If you’re traveling with a partner or another family, consider swapping responsibilities so each adult can enjoy some downtime.
Overall Expectations
When traveling, it can be tempting to adopt new habits like co-sleeping or rocking your baby to sleep, especially if they’re having trouble settling down (I’ve been there, I totally get it!). Just be mindful of creating new or reverting to old habits that you might not want to keep in the long run. It’s perfectly okay to provide extra support when they need it, but try to strike a balance. Help them as much as necessary while still maintaining your usual sleep routine to keep things consistent for your little one.
Overall, anticipate that sleep might be rough while traveling, but trust that your baby can bounce back. If sleep issues continue after your trip, or sleep was never great to begin with, it’s never too late to reach out for support and book a consultation to get the sleep you and your little one deserve!
Wishing you safe travels and joyful holidays! Enjoy every moment with your little one, and remember that a little preparation goes a long way in ensuring everyone gets the rest they need.
