Travelling with kids is an exciting adventure, but it can also wreak havoc on their sleep routines. Whether you're dealing with jet lag, unfamiliar sleeping environments, or disrupted bedtime schedules, keeping your child well-rested while on the go can be a challenge. However, with a few simple adjustments, you can help ensure that your little one still gets the rest they need. From maintaining familiar bedtime routines to adjusting to new time zones, these strategies will help your family enjoy a smoother, more restful trip—without the exhaustion! Written by Good Night, child and sleep consultancy.
The holidays are around the corner (yippee!). I hope that you’ve already decided what you are going to make for Christmas pudding. One other thing that needs a little planning is travelling with young kids. Nothing can spoil a holiday quite as quickly as a cranky, overtired kid!
4 tips for keeping children’s sleep in check:
Planning
Troubleshooting scenarios in your head can help you be more prepared for them. If you have to get on a plane at 8pm, but your baby usually sleeps from 6pm, how will you handle this? The sleep sling is an amazing option by the way, and will keep your hands free as you rush through the airport). If you are heading into a new time zone, adapt to this time zone as soon as possible.
Cues such as light and feeding times work wonders to readjust your child’s internal clock. If you have a toddler or an older child, talk to them continuously before the expected activity/time change. Prepare them for what the sleep environment will be like. What will be the same as at home, and what will be different? If they need to sleep on the plane, then talk them through the steps so that they know what to expect.
Consistency
You want to retain as much consistency as you can with regard to sleep, but this is not always possible. Decide beforehand what would be the non-negotiables for you, and what you’re prepared to compromise. Maybe getting your child into bed at 8pm is a non-negotiable, while a more flexible schedule would be okay.
“When you’re on vacation, have a general plan for the order of your day rather than a rigid schedule.”
Maybe sitting with your child to fall asleep in an unfamiliar environment is okay, but giving your child a bottle of milk to fall asleep is not. Decide beforehand and stick to your guns. It is normal for children to test the boundaries a little when they’re in a new environment, and if you do not nip it in the bud at the beginning of the holiday these habits will regress further every night. If you’ve recently gone through the process of working hard on changing sleep habits, try your best not to throw it all out of the window!
Creating security
Depending on your child’s temperament, “change” might not be their favourite word. For this reason, recreate the security from home as much as you possibly can – take with you their bedding, blankets, white noise, a comfort item, etc. If your child is a little older, walk them through the hallways and the new environment so that they can grow accustomed to it.
Also, allow for more “downtime” before bedtime to give your child that extra bit of help settling down. Most children will need extra attention, comfort and assistance in order to fall asleep in a strange or new environment. Be sure to take the extra time to comfort them and assure them that you’re nearby during this time.
The basics
Remember the basics. A consistent bedtime routine is still important, so try and work that into your schedule. Things like screen time should be limited before bedtime (bad news if you are stuck in a hotel room). Exposure to natural light and a healthy diet will still go a long way to preserve good sleep habits. Also, don’t expect your child to fall asleep peacefully after eating candy and sweet treats the whole day.
When you’re travelling with kids you have to be a little bit more flexible. When you’re on vacation, have a general plan for the order of your day rather than a rigid schedule. Try to find the balance between still making sure your child gets adequate sleep, but also being flexible enough if sleep is not always in the same place, or for the same length of time. And if all else fails, make sure you get back on track as soon as you are home!
Also read:
Help your toddler sleep better
5 bedtime routine steps to help your baby sleep better
BabyYumYum Frequently Asked Questions (FAQs) – Travelling with Kids
How can I make travelling with kids less stressful?
Planning ahead is key! Pack snacks, entertainment, essential supplies, and allow extra time for everything. Keep expectations realistic and build in breaks and flexibility to accommodate their needs.
What are the best travel essentials for kids?
- Snacks and drinks (non-messy and easy to eat)
- Comfort items (blanket, stuffed toy, pillow)
- Entertainment (books, tablets, colouring sets, travel games)
- Change of clothes (for spills or accidents)
- First aid kit (plasters, wipes, motion sickness relief, medication)
How do I keep my child entertained on a long journey?
- Screen time in moderation (download movies, audiobooks, or games)
- Colouring books and sticker activities
- Travel-friendly board games or puzzles
- Playlists with their favourite songs
- Interactive games (e.g. “I Spy” or storytelling)
How can I prevent motion sickness while travelling?
- Seat children in the middle or front seats (in cars)
- Encourage looking out the window, not at screens or books
- Ensure fresh air circulation
- Offer light snacks before travel
- Use natural remedies like ginger or acupressure bands
- Consult a doctor for medication if needed
What’s the best way to handle nap times while travelling?
- Try to stick to their usual nap schedule as much as possible.
- Bring a travel pillow, blanket, and comfort toy.
- Use blackout covers for prams or window shades in the car.
- If flying, adjust naps to fit the new time zone gradually.
How can I make flying with kids easier?
- Arrive early to allow time for check-in and security.
- Choose child-friendly flight times (avoiding late nights if possible).
- Keep snacks and entertainment easily accessible.
- Let them walk around the airport before boarding to burn energy.
- Encourage swallowing during take-off and landing (sucking on a dummy, drinking, or chewing).
How do I manage a toddler’s tantrum while travelling?
- Stay calm and patient.
- Use distraction techniques (a favourite toy, song, or snack).
- Give them space to calm down if possible.
- Acknowledge their frustration and offer comfort.
- Have a backup plan (a special treat, screen time as a last resort).
How can I keep my child safe in a new place?
- Dress them in bright colours so they are easily spotted.
- Write your contact details on a wristband or in their pocket.
- Teach them to find a staff member if they get lost.
- Use a child harness in busy areas if needed.
- Set meeting points in case of separation.
What’s the best way to handle meal times while travelling with kids?
- Carry healthy, familiar snacks in case they don’t like local food.
- Eat at child-friendly restaurants with options they enjoy.
- Try new foods gradually and involve them in choosing meals.
- Stay hydrated—always have a water bottle handy.
How can I help my child adjust to a new time zone?
- Gradually shift their sleep schedule a few days before travel.
- Expose them to natural daylight at the new destination.
- Keep bedtime routines the same to help them adjust.
- Avoid overtiredness by allowing naps, but not too long.
Where can I find child-friendly travel destinations and activities?
- Family travel blogs and websites
- Tourism board recommendations for family-friendly attractions
- Apps like Google Maps and TripAdvisor for nearby kid-friendly activities
Disclaimer: This information is for educational purposes only and should not replace professional travel, health, or safety advice. Always check travel guidelines and consult a paediatrician or travel expert if needed.
ALSO CHECK OUT: Why some children get carsick & motion sick: causes, treatment & prevention
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