Holidays & Baby Sleep
How can I protect my child’s sleep while on holiday?
Travel often disrupt sleep — and that’s okay. This article shares practical tips for managing naps, bedtimes, and time changes while travelling. You’ll learn how to protect your child’s or baby’s sleep on holiday. It’s ok to be flexible.
Understandably, lots of parents [and grand parents!] are a bit nervous about holidays with babies and toddlers. But family holidays are precious and there are lots of things you can do to make sure that you all sleep well when you’re away. Follow these holiday sleep tips to protect your baby’s sleep. both when they’re away and when they come home.
Routines
It is OK to be a little bit flexible with your sleep routines when you’re on holiday with babies and young children.
If they sleep more during the day, it’s ok! Let them stay up with you and then put them to bed later than usual.
When you put them to bed for the night, use the familiar sleep triggers which are used at home, like the same bedtime book and familiar sleep bag.
If you can’t bath them every night, you can still use your same bath time song as you have a simpler washing ritual.
If your baby usually sleeps alone in a cot, then if possible, put them in a cot rather than in bed with you – even if you’re in the same room.
Position the cot at the foot of your bed if you’re sharing a sleep space and if there’s room.
BUT if you want to co-sleep for the holiday, it’s fine! Your baby will associate co-sleeping with their different environment and will be able to switch back to normal when you get home.
Get a portable blackout blind to keep their sleep space as dark as possible.
Don’t panic if everything goes to pot with their sleep when you’re away. You can get back on track when you’re home!
Car Journeys
If you’re going on a long car journey, it is best to travel during the day. Set off early, so if they sleep a lot it is less likely to impact on their bedtime.
It is not advisable for babies to spend more than an hour or two at a time in their car seat, so you may need to make frequent stops.
Because of the necessity of making frequent stops, long, night time car journeys may not be ideal for babies.
A playlist of their favourite nursery songs will help to keep them entertained.
If they have slept a lot on the journey, put them to bed later than usual. Wait for them to show their first signs of tiredness.
It is the awake windows that matter more than putting them to bed at exactly the same time each night.
Plane Journeys
If you’re travelling long haul, try to book as far in advance as possible and that way, you may be able to reserve a bassinet.
This will be more comfortable for your baby and also for you.
It’s ok to take as much expressed breast milk as you like on board, so long as it’s in less than 2-litre containers and isn’t frozen!
You can take as much formula milk as you need – there is no legal limit.
This can be either ready-made or in powder form with sterilised water. Be prepared however for it to be screened and possibly tested by security staff.
You might find it helpful to pre-order formula milk to collect at the chemist once you’ve gone through customs.
Take some pre-measured paracetamol sachets in case it is needed for earache.
If they do have ear pain on landing, give them something to suck or chew. See if you can get them to yawn by doing it yourself [you know yawning is infectious!] All of these actions will help air to flow through their little Eustachian tubes, and equalise ear pressure which causes pain.
Dress them in a simple one-piece with popper or velcro fastenings and take a couple of extras.
These should double up as pyjamas and are definitely the most comfortable thing that your baby can wear.
Offer feeds and naps at their usual windows, or simply go with the flow, follow your baby’s lead and do these things on demand.
If you’re crossing time zones, try not to overthink the timings!
Encourage them to sleep as much as they like on the plane.
Adjusting to a new time zone
Younger babies who are not on a fixed schedule tend to adjust more easily to a new time zone because they are more flexible with their sleep patterns.
Older babies who have established routines often take longer to adapt.
At your destination; put them to bed according to their own wake window rather than local time.
Make sure that you provide as comfortable and dark a sleep environment as possible.
Bring some sleep association object[s] from home, such as their usual sleep bag, comfort toy or white noise app.
Go to bed at the same time as your baby if you can.
Sleep when they sleep and make the adjustment together.
If you are travelling with your partner or family member, do “shifts” if necessary, to deal with the night or very early morning waking which happens when you change time zones.
Exposure to daylight, especially in the morning is the single most effective thing that you can do to help your baby to adjust to local time.
Full adjustment usually takes about 5 days but every baby is different and it can be longer [or shorter!]
The good news is that your baby will most likely adjust to the time change quicker than you will!
Coming home
If your usual sleep routines have relaxed while you’re away, as soon as you come home you need to get back to normal. Babies and children are able to differentiate and understand the “home rules!”
Don’t put it off – it’s best if you can do this on the night you get home otherwise any holiday habits can stick.
Further help
If you’re struggling with your child’s sleep either now or in the future, I am here to help you.
My books
My bestselling books give you the tools to help your baby and yourself get a good night’s sleep. They are full of expert, practical advice and case studies. Each book teaches you to create your baby or child’s personal sleep plan and is written in a clear and accessible style.
They are available in all formats from Amazon and other booksellers.
My self guided sleep plans
My plans are a mix of video, graphics and easy-to-read text. They are a great way to access my expert help – from your phone, tablet or laptop. They have no expiry date and are updated frequently. The Settled sleep plan is very comprehensive, easy to dip in and out of and is very empowering.
The Settled Mornings plan is concise and accessible – it takes around an hour to complete and it may be the best hour you’ve ever spent!
Both of the plans contain helpful schedules for day and night time sleep.
My 1:1 consultations
If you choose to book a one-to-one consultation with me, you will receive my expert, individual advice.
You will be in very safe, experienced hands and I treat every parent and child with kindness. As a qualified health professional, I can help if your baby or you have medical needs. I have helped over 15,000 families from all over the world to get a good night’s sleep.
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