Travel, Sleep and Babies
Does the idea of baby jetlag put you off travelling?
Does the thought of throwing their routine off fill you with anxiety? Normal. Valid. I was exactly the same when I had Phoebe. I was hesitant to travel to a different time zone because I cannot function without sleep and I didn't want all of my work on Phoebe's sleep to be undone.
Travelling with babies and toddlers can be a daunting experience for parents, especially when it comes to managing their sleep routines. However, with the right understanding and preparation, it's possible to minimise stress and ensure a smooth journey for both you and your little ones. In this blog post, I’ll explain why babies sleep the way they do, key strategies to support their sleep during travel, and how to transition back to their routine once you're back home.
Understanding Your Baby's Sleep Patterns:
Do you know why your baby or toddler naps? Do you know why they have fewer naps as they get older? Let me tell you all about adenosine, the hormone that builds up throughout the day and drives us to sleep. This hormone is known as sleep pressure. Babies and toddlers can’t last all day without a nap and require sleep to relieve some of this pressure. The build up of pressure throughout the day is what allows us to do long stretches overnight. As babies and toddlers get older they can stay awake for longer periods (sometimes known as wake windows) and require fewer naps.
The change in sleep needs and routines in those early years can dominate our days. We might plan around them or plan them into our day. If you’ve found a routine that works for your baby or toddler then you might worry that upsetting that will mean a nightmare for you and it won’t be much of a holiday. However, understanding how much sleep your baby needs can actually really help manage the jet lag and return to home.
An example: when my daughter was 2 we travelled from Bangkok to the UK (time difference -6 hours). At the time she was on one nap a day of 2 hours. If she had 2 hours around lunchtime she would be asleep by 7.30ish for bedtime. When we got to the UK it was 6am and she was exhausted from the journey. She napped in the car from the airport for 30 minutes and then this allowed her to make it to about 11.30am before she was ready to drop so she had an early nap and I let her sleep for 2.5 hours so she woke at her usual time. She was then able to make it to bedtime. She did wake a couple of times in the night for extended periods but that’s to be expected. For the next 2-3 days we worked with 2 shorter naps (but never allowing her to sleep more than 2-2.5 hours total) to try and encourage her to make it to her usual bedtime. Within 3 days she was on track and back to one nap. We did the same when we returned to Bangkok.
Understanding her individual sleep needs (i.e. she needs at least 2 hours a day of naps) meant that allowing her to sleep where necessary to recover from the journey and bearing in mind that letting her sleep too much would keep her up too late meant a) I wasn’t stressed about it and b) she recovered quite quickly from the jet lag.
So, when planning your trip, think about the time difference, what time you’ll get there and how you might use their current routine and flex it slightly to move onto the time zone.
Strategies for Stress-Free Travel:
Timing Your Travel:
Timing your flight at a convenient time for your baby or toddler can be really beneficial. There are two options here: timing it for when they will be awake for most of it or flying overnight and they might sleep for the whole thing. Now, I have an opinion and personal experience of both and I think it really depends on your child. When Phoebe was a baby, travelling overnight was perfect she would just sleep on me or we could rock her in the baby carrier and she would nod off. When she was nearly 2 we tried the same thing and it was a disaster. I’m still traumatised from the 17 hour journey (two, seven hour flights and a layover) from Bangkok to Manchester overnight, we were that family with the hysterical toddler, which there’s no shame in at all but obviously if we can avoid it then we should, not for everyone else but for your own sanity. The next time we travelled to the UK we flew during the day and what a difference. Phoebe was super happy in her seat, playing or watching tv, she napped in her car seat and it was honestly a breeze. So, on this one, do whatever you think will be the best for your child. If they don’t like napping on the go then maybe a flight during their wake time will work best.
Creating a Sleep-Friendly Environment:
It’s really helpful to think about where your child will be sleeping when you travel. Will you need a travel cot? Does the hotel/airbnb have one you can use? We have used ones provided by hotels in the past and had mixed results. For the most part they have been fine but a couple of times they were a bit gross and one was so old, the varnished wood was peeling and it had a side that could slide up and down (banned in the US, an absolute death trap). Since then we have always taken our own travel cot just to take the stress out of it. If you want to use one that is provided by the hotel then I recommend emailing ahead and asking for a photo and the brand so you can check it’s safe and that it’s big enough for your child.
Black out blinds can be a lifesaver for getting your baby on the right timezone. Darkness promotes melatonin production and helps the circadian rhythm learn night and day so using them for bedtime on holiday can help your baby (and you!) get over the jet lag much quicker.
Having familiar sleep associations can also help your little one settle. Bring along their sleeping bag and any other things you use like white noise or their favourite teddy.
Practise Sleeping in Different Settings:
This is an important one. I hear from parents all the time that “my baby will only sleep in cot/carrier/pram/car (delete as appropriate) so I can’t possibly take them away”. Yes, you can. You just need to prepare and practise sleeping in different places. All habits can be changed. Start with just one nap a day and try introducing whichever method you want to try and keep practising. The more you do it they more they get used to it. Having a baby or toddler that can nap on the go will make such a difference to your holiday.
It’s also worth, if you think your baby will have an opinion about the travel cot, practising sleeping in it at home for a couple of nap times or nighttimes so when you go away they won’t refuse to sleep in it. It might feel like overkill but, ultimately, you want to have a break and not have to worry about this stuff when you get there.
Returning Home:
When you get home, it will take a few days to get back into the usual routine. Managing your expectations around that can help to ease the anxiety. Think again about your baby’s routine, you want to try and encourage them to make it to bedtime without sleeping too much. Make sure you get them up at the same time every morning so you can get their naps back on track, too. It will be a few days of slowly nudging them back to their routine.
One easy way to do this is to write down what their routine usually looks like and what it’s like now you’re back from holiday. Look at their wake windows and nap times and note down the difference. Aim to nudge it back on track one day at a time, maybe my stretching their wake windows slightly or waking them up a bit early from their nap - or letting them sleep a bit longer so the next nap or bedtime is at the right time.
Conclusion:
Travelling with babies and toddlers doesn't have to be a stressful experience when it comes to sleep. By understanding their sleep needs and employing effective strategies, you can ensure a smoother journey and a seamless transition back to their routine once you're back home. So, what are you waiting for? Book that trip!
Product Recommendations:
Sleep Guides: My Sleep Guides have all the sleep science and routine information you need to really understand your child’s sleep needs.
Blackout Blinds: Tommee Tippee Blind - Portable and comes with a travel bag.
Baby Carrier: Baby Bjorn Air - The mesh is great for the heat and it’s machine washable.
Travel Car Seat: Maxi Cosi Nomad (15 Months+) - Folds into a little bag, really light and great for taxis and on the flight.
Travel Cot: Micralite - Comes with a foldable mattress that fits in the bag and also has a newborn insert.
Activity Book: Julia Donaldson Activity Book (2+) - Hours of fun for your toddler on the plane.
Some of these links may be affiliate links. The use of affiliate links allows me to keep making free resources as I receive a small commission (at no additional expense to you) for any purchase made using these links. I only recommend products I have personally bought, use and love.
