Traveling with a baby can be an exciting adventure, but it can also be daunting, especially when sleep regressions tag along. Sleep regressions are a phenomenon where your once-good sleeper suddenly doesn’t sleep well anymore.

As the holiday season approaches, many parents may find themselves traveling to visit relatives, or grandparents, or even heading off on a family vacation. These trips, while joyful, can disrupt a baby’s sleep routine, making them more susceptible to sleep regressions.

Whether you’re traveling with an infant by car, plane, or train this holiday season, maintaining their sleep routine can feel challenging.

Changes in their routine, new environments, and overstimulation can cause even the most consistent sleepers to have setbacks. The good news is that you can manage these regressions with the right strategies and enjoy traveling without losing too much sleep.

Understanding sleep regression during travel

What is sleep regression?

Sleep regressions are sudden yet temporary disruptions in your baby’s sleep pattern. They are linked to growth or developmental milestones such as teething or a change in routine. Signs your baby is going through a regression include:

• Fussiness or crying at unexpected times
• Frequent wake-ups
• Fighting bedtime

Why does travel trigger sleep regression?

As exciting as it is, the many changes and activities can overstimulate your baby’s system during travel. The confined space of a car seat during long drives or changes in cabin pressure during takeoff and landing can make your baby uncomfortable and overstimulated, further impacting their ability to settle.

When traveling, time zone changes, schedule disruptions, and unfamiliar environments can make it harder for your little one to settle. Add to that the excitement/overstimulation of meeting new people and exploring new places, and it’s no wonder their sleep gets affected.

Preparing for travel to minimize sleep regression

Stick to a routine

Although traveling inherently causes sleep disruptions, try to maintain your baby’s routine as much as possible. For example, try to stick to their usual nap or bedtime windows. Pack travel-friendly, familiar items that can signal sleep, such as:

• A portable night-light and sound machine
• Their favorite plushy
• A comfortable sleep sack
• Pacifiers

For flights, ensure you have essentials like a stocked diaper bag, plenty of breast milk or formula, and familiar sleep cues, like their plushy or pacifier, to create a sense of normalcy mid-air.

Gradual adjustments

When traveling across time zones, it’s best to gradually adjust your baby’s bedtime (by bringing it forward or pushing it back 15 to 30 minutes each day) a few days or weeks in advance. That way, your baby will be adjusted to the new time zone when you arrive at your destination.

Manage your expectations

No matter how much you prepare, travel will disrupt your baby’s sleep to some degree. Don’t strive for perfection, instead, focus on enjoying the journey and minimizing the impact. If your baby experiences a temporary setback, like a regression, it does not mean your baby’s overall sleep habits are ruined.

Tips for managing sleep regression during travel

Create a sleep-friendly space

If you’re flying, ask the flight attendant for assistance in creating a comfortable setup for your baby. A rear-facing car seat or FAA-approved travel bassinet can be a lifesaver.

Whether you’re staying in a hotel or with family, try and set up a cozy sleep environment for your little one. Use a portable sound machine to mask unfamiliar sounds and blackout curtains to block light, and don’t forget to pack your baby’s favorite PJs.

Stick to your bedtime routine

No matter where you are, replicate your little one’s usual bedtime rituals to signal it’s time for sleep, even if they’re in a new setting. If you usually bathe your baby, read a book, or sing a lullaby, following these familiar steps will help your baby relax and transition into sleep more easily.

Handle overtiredness with care

When traveling, your baby might miss out on a nap or experience a long day. Because of this, they could easily become overtired. If your baby shows signs of overtiredness, like eye-rubbing or fussiness, you must recognize them and take steps to soothe your little one. Cuddling with your baby, taking a short walk, or gentle rocking can help calm them.

During international travel, keep your baby close in a cozy carrier or rear-facing stroller to manage jet lag and ensure they can nap on the go.

Take breaks during the day

Babies can easily become overstimulated when in new environments surrounded by new people, sights, and sounds. Therefore, taking breaks during the day away from all the excitement is important. Set aside time to find a quiet space where your baby can decompress. You could also set it up so these breaks coincide with nap time.

On flights, use breaks during the seatbelt sign being off to gently rock or walk your baby in the aisle to calm them.

Handling post-travel sleep adjustments

Returning home can be challenging as your baby readjusts to familiar routines. To help with this transition, prioritize consistency by keeping their regular schedule as much as possible. If your baby wakes up frequently at night or has trouble settling down, allow them a few days to adjust. 

After a long trip, unpack familiar items like their favorite blanket or sleep toy from the overhead bin to help them readjust to their home environment.

Remember that sleep regressions triggered by travel are temporary and will resolve as your baby acclimates to their normal environment.

Conclusion

Traveling with a baby can lead to sleep disruptions, but it doesn’t have to ruin your vacation plans. By preparing in advance, staying flexible, and maintaining a sense of familiarity, you can confidently manage sleep regression. Most importantly, remember to cherish the special moments and create lasting memories—sleep patterns will eventually return to normal with time.

Travel checklist for baby sleep essentials