How to Successfully Navigate Travel and Vacation Sleep

Ah, family vacations. You dream of sandy beaches, sunset dinners, and that picture-perfect baby happily snoozing through the night in a cozy hotel crib. But here’s the reality: traveling with a baby or toddler can be magical and utterly exhausting. Don’t panic, though! With a bit of planning, you can enjoy your trip while helping your little one get some decent sleep along the way. This guide combines practical advice and research supported sleep theories in order for you and your family to prevent the dreaded “overtired spiral.”

Manage Your Expectations (And Maybe Lower Them)

If you’re imagining your little one will sleep just like they do at home, brace yourself for some flexibility. Traveling disrupts routines, and time zone changes, new environments, and nap adjustments are par for the course. But with a few tips, things can go pretty smoothly. Remember, preventing overtiredness is key—and it’s even more important on the road.

1. Bring the Familiar to the Unfamiliar

Kids thrive on familiarity, especially in strange places. Your destination may feel thrilling to you, but it can feel alien to them. Bringing elements of home can work wonders:

• Pack their lovey, blanket, or favorite stuffed animal (or two!). Those little comforts can be sleep lifesavers.

• Bring familiar crib sheets. The scent and feel can help them settle.

• Stick to a version of the usual bedtime routine. Even if it’s shorter or simplified, keep the sequence they know: story, song, snuggles, and goodnight. Consistency is ESSENTIAL, and those familiar cues will help signal that it’s time to wind down—even in a new setting.

2. Darkness Is Your Friend

Unless you want to see the sunrise with your baby every morning, darkness is a game-changer. Babies and toddlers tend to wake early if there’s light, and while hotel curtains can be hit or miss, you have options:

• Bring blackout travel curtains. These compact curtains can transform a sunny room into a cozy, cave-like haven.

• Use aluminum foil or tape in a pinch. It’s not glamorous, but it gets the job done.

• Try a portable sound machine. It drowns out unfamiliar noises and can help create a soothing, consistent environment for sleep.

3. Stay (Somewhat) on Schedule to Dodge the Overtired Spiral

Overtired kids have a harder time falling asleep, staying asleep, and can wake up ridiculously early. Keeping naps and bedtimes somewhat close to their usual schedule can save everyone from exhaustion. A little flexibility is fine, but don’t let the schedule get too out of whack.

• Plan for one solid nap each day in the room. It’s best if they can have at least one quiet, restorative nap in a calm, dark space.

• On-the-go naps are great as “backups.” Stroller and car naps aren’t as restorative as crib naps, but if your baby or toddler naps well on the move, that’s better than skipping a nap entirely.

• Know your child’s limits. Some kids can handle skipped naps or a late bedtime now and then, but if yours is more sensitive to changes, aim to keep nap and bedtime close to what they’re used to.

4. When Jet Lag Hits, Handle with Care

So you’ve crossed multiple time zones with a baby or toddler? Bold move! Jet lag can make travel sleep challenging, but here are some ways to adjust gradually:

• Shift bedtime by 15-30 minutes each day starting a few days before you leave.

• Let the sun work in your favor. Exposure to natural light can help adjust their internal clock.

• Be patient. Give your child a day or two for each time zone crossed. There may be night wakings at first, but keep things calm and consistent, and they’ll adapt.

5. Sharing a Room? Create a Sleep-Friendly Setup

If you’re sharing a hotel room, prepare for bonding on a whole new level. Here’s how to make it easier on everyone:

• Set up a separate sleeping space—a pop-up tent or portable crib can help create a mini-room within your room.

• Keep your own nighttime rituals quiet. Read with a book light or use headphones for watching shows.

• Embrace the family adventure mindset. Yes, this may be a bit of a circus, but it’s all part of the experience. Snap a pic of those early-morning snuggles (or the toddler sprawled across the bed), and laugh about it later.

6. Look for “Drowsy Cues” and Act on Them!

I cannot stress enough the importance of paying attention to natural sleep rhythms or “drowsy cues” over rigid schedules, which can be especially useful when routines are disrupted. Watch for signs of drowsiness (fussing, yawning, eye-rubbing) and act quickly to avoid overtiredness.

• When they’re drowsy, it’s go-time—even if it’s earlier or later than usual.

• If they’re overtired, an early bedtime is a lifesaver. Don’t hesitate to put them down early if naps went poorly or if travel delays meant missed sleep.

7. Naps are Non-Negotiable (But Flexible)

Naps are crucial for babies and toddlers to avoid that overtired spiral. While your trip will likely involve on-the-go naps, try these strategies to keep daytime sleep on track:

• Aim for at least one solid nap in a quiet, dark room to let them catch up. Even a single quality nap can make a big difference.

• Don’t skip naps entirely. A car or stroller nap might not be as restorative, but it’s better than none at all.

• If naps get thrown off, prioritize an early bedtime to help them recharge.

Remember: Every Day Is a Reset

Well-rested kids bounce back more easily from rough nights. If your baby wakes up at 4 a.m. on the first morning, it doesn’t mean they’ll be up at 4 a.m. every day of your trip. Each day, aim to recalibrate by offering solid naps, keeping bedtimes reasonable, and squeezing in some quiet time.

In the End, Embrace the Adventure

With sleep wisdom and a little flexibility, you can make family vacations enjoyable for everyone. It may not be perfect, and it may take a few nights to find your rhythm, but rest assured: even if your travel sleep isn’t flawless, most disruptions will be left behind when you return home.

And when you’re in the trenches of a jet-lagged toddler meltdown or a baby who thinks the hotel room is a party zone at 2 a.m., remember this: Those will be the moments you laugh about later, the ones that make the best stories. So take a deep breath, keep a sense of humor, and enjoy the ride.