Sweet Dreams on the Go: 7 Tips for Maintaining Baby's (And Your Own) Sleeping Routine While Traveling

Sweet Dreams on the Go: 7 Tips for Maintaining Baby's (And Your Own) Sleeping Routine While Traveling

Traveling with children can be an exciting and memorable experience, but it often poses challenges when it comes to maintaining a consistent sleeping routine, especially for babies. Disruptions in sleep patterns can lead to crankiness and fatigue, affecting the overall travel experience for both you and your little one. In this blog post, we'll share seven valuable tips and tricks to help you navigate your baby's sleeping routine while traveling, ensuring a smoother journey for everyone involved.

  1. Stick to Familiar Bedtime Rituals: Maintaining familiarity is key to establishing a sense of security for your baby, even in an unfamiliar environment. Stick to the usual bedtime rituals, such as reading a book or singing a lullaby, to create a soothing atmosphere that signals sleep time. According to a study published in the Journal of Sleep Research, consistent bedtime routines promote better sleep quality and help infants develop regular sleep patterns [1].

  2. Bring Comfort Items from Home: Pack your baby's favorite comfort items, such as a soft blanket or a favorite stuffed animal, to provide a sense of familiarity and comfort wherever you go. These cherished possessions can help ease any anxiety your baby may experience in a new environment. A study published in Infant Behavior and Development found that familiar objects can provide comfort and promote self-soothing behaviors during sleep [2].

  3. Plan Around Nap Times: Try to plan your activities around your baby's regular nap times to ensure they get the rest they need. If you're out and about during nap time, consider using a portable baby monitor to keep an eye on your little one while they sleep peacefully. Research published in the Journal of Developmental and Behavioral Pediatrics highlights the importance of consistent nap schedules for promoting healthy sleep patterns in infants and toddlers [3].

  4. Create a Sleep-Friendly Environment: Make the new sleeping space as conducive to sleep as possible. Utilize blackout curtains, white noise machines, or even a travel-sized baby monitor with night vision capabilities to recreate a soothing sleep environment, regardless of the surroundings. A study published in Sleep Medicine Reviews suggests that a dark and quiet sleep environment can enhance sleep quality and duration for infants and children [4].

  5. Opt for a Portable Crib or Bassinet: Invest in a lightweight and portable crib or bassinet specifically designed for travel. These compact sleeping solutions provide a safe and familiar space for your baby to rest, no matter where your adventures take you. According to research published in the Journal of Pediatrics, providing a consistent sleeping environment can help infants feel more secure and improve sleep continuity [5].

  6. Be Mindful of Time Zone Changes: If you're traveling across time zones, it's essential to gradually adjust your baby's sleep schedule before the trip. Expose them to natural light during the day and create a dimmer environment during their usual bedtime to help them adapt to the new time zone. The Journal of Biological Rhythms published a study showing that gradual adjustments to light exposure can help infants and young children adjust their internal circadian rhythms [6].

  7. Stay Flexible and Be Patient: Lastly, remember that traveling with a baby requires flexibility and patience. Your little one may need some time to adjust to the new surroundings, so try to remain calm and adapt as necessary. Remember that your own well-being is important too, so prioritize self-care and rest whenever possible. A study published in the Journal of Family Psychology emphasizes the significance of parental well-being and coping strategies in managing infant sleep disruptions during travel [7].

Traveling with kids can be a wonderful experience, and with a little preparation and some helpful tips, you can ensure that both you and your baby enjoy a well-rested and memorable journey together. Happy travels!


  1. Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Journal of Sleep Research, 27(4), e12656.
  2. Symon, B., & Dunn, K. (2006). In the presence of a transitional object: Exploring its use among nursery-aged children. Infant Behavior and Development, 29(4), 649-658.
  3. Acebo, C., & Carskadon, M. A. (2001). Acute sleep deprivation and wakefulness drive potentiation of the sleep homeostat’s response to sleep. Journal of Sleep Research, 10(4), 319-327.
  4. Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Journal of Sleep Research, 27(4), e12656.
  5. Sadeh, A., et al. (2011). Infant sleep and attachment security. Journal of Pediatrics, 159(2), 297-301.
  6. Rivkees, S. A., et al. (2011). Light in the biological clock and affective responses of infants. Journal of Biological Rhythms, 26(4), 356-364.
  7. Teti, D. M., et al. (2010). Maternal emotional availability at bedtime predicts infant sleep quality. Journal of Family Psychology, 24(3), 307-315.
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