5 Things to Help Your Baby Sleep While Traveling
Traveling with a baby can feel overwhelming, especially when it comes to maintaining their sleep routine. Between time zone changes, unfamiliar sleep environments, and disrupted schedules, it’s no surprise that many parents struggle to get their baby to sleep while away from home. But don’t worry—I’ve got you covered!
With the right tools and strategies, you can help your baby (and yourself!) get better rest while traveling. Here are five essential tips to set your baby up for sleep success on the go.
But first…
My First Travel Experience with a Baby
The first time we traveled with my daughter, she was just 3 months old, and we flew to Chicago for a friend’s baby shower. I was so nervous and scared to go that I almost canceled the trip, but I’m so glad we went. It was a great short trip that allowed us to see how things went when we were off our usual routine, and it eased my nerves about traveling with a baby. After that, we didn’t stop—she ended up going on 20 flights in her first year, which is probably more than what I went on in my first 25 years!
5 Things to Help Your Baby Sleep While Traveling
1. Bring a Portable Sleep Setup
One of the best ways to help your baby sleep well while traveling is to recreate their familiar sleep environment. Babies thrive on consistency, and small changes can make a big difference. Here are a few must-have travel sleep essentials:
SlumberPod – This blackout tent creates a dark, cozy space for your baby, even in shared rooms. (Use code NESTEDTORESTEDSLEEP for 5% off!)
Portable crib or pack ‘n play – Make sure to bring fitted sheets your baby is used to.
Lovey or comfort item – If your baby has a favorite stuffed animal or blanket, bring it to provide familiarity and comfort. If your baby is younger than one and does not sleep with something then bring familiar bath toys or books.
Blackout solutions – Portable blackout curtains like the Otterspace ones (Code RESTED10 for 10% off) or even black trash bags can block out early morning light.
Familiar pajamas and sleep sacks – Babies sleep better in clothes they recognize, so bring their usual sleep sacks and pajamas.
If your baby has never slept in a pack ‘n play before, do a few trial naps at home before your trip so they can get used to it. You can even pack their used crib sheet to use while traveling so they smell some familiarity in a new sleep space.
2. Use White Noise to Block Out Disruptions
New environments come with unfamiliar noises—hotel doors slamming, street traffic, or even the chatter of family members. White noise can help drown out these disruptions and create a familiar sleep cue for your baby.
Our favorite? The Hatch Rest. It’s small, portable, and can be controlled from your phone.
For on-the-go naps, the Hushh portable sound machine is a great option that clips onto a stroller or car seat.
Download a white noise app in case you forget to pack a sound machine or need backup.
Use earplugs for yourself if you’re in a noisy environment so you can sleep better too!
3. Stick to Sleep Cues and Routines
While it’s tempting to toss the schedule out the window while traveling, keeping key elements of your bedtime routine can help your baby adjust faster. Even if naps are unpredictable and on the go, try to maintain the same steps before bedtime:
Bath or wipe-down
Pajamas and sleep sack (bringing your baby’s sleep sack from home can provide comfort)
Feeding, cuddles, or a bedtime story
White noise and darkened sleep space
Try to keep bedtime within 30-60 minutes of their usual sleep time if possibel. If your travel schedule makes that impossible on actual travel days then prioritize an early bedtime on the following night to prevent overtiredness.
4. Plan Travel Around Sleep Times
If possible, schedule your travel during your baby’s normal sleep windows. This can make it easier for them to sleep in the car, on the plane, or at your destination. I would also recommend arriving at your destination while the sun is still out, especially if changing time zones. More on this later.
For flights: If your baby naps from 11 AM to 1 PM, aim to book a flight during that window. Evening flights can also work well since babies tend to be sleepier.
For road trips: Start your drive at nap time, and make stops when they wake up to let them stretch and play.
If flights are long: Try to stick to their bedtime routine as much as possible. Dressing them in pajamas and using a familiar sleep cue like white noise can help.
While you can’t always control travel schedules, being mindful of sleep timing can help prevent overtiredness and meltdowns.
5. Help Your Baby Adjust to Time Changes
Traveling across time zones? Here’s how to ease the transition:
If traveling for less than 5 days: Stick to your home time zone.
If traveling for a week or more: Adjust gradually by shifting your baby’s schedule by 30 minutes per day before your trip.
Get sunlight exposure! Natural light helps regulate your baby’s body clock and makes it easier to adjust. Heading to a park or somewhere outside as soon as you land can help balance their circadian rhythm.
Use bedtime cues like white noise and blackout curtains to reinforce sleep times, no matter the new time zone.
Allow extra naps during the transition period if your baby seems overtired, but try to maintain a consistent bedtime.
Final Thoughts
Traveling with a baby doesn’t have to mean sleepless nights for the whole family! By preparing in advance and using these strategies, you can help your little one sleep better on the go.
Whether you're heading on a road trip, flying across time zones, or staying at a hotel, a little planning goes a long way in making travel (and sleep!) smoother for everyone.
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What’s your #1 baby sleep travel hack?
Drop a comment below—I’d love to hear your tips!