Your Guide to Baby and Toddler Sleep on Holiday
Family holidays can be magical — a chance to make memories, explore somewhere new, and take a break from daily routines. It can also just be the same old challenges of parenting but in a really beautiful, expensive destination and travelling with a baby or toddler, sleep can sometimes feel like the biggest challenge of it all, especially when you are trying to relax.
We have used a few practical strategies that you can help your little one (and yourself) get the rest you all need — and actually enjoy your holiday!
Here are some of our sleep tips for travelling with babies and toddlers, including how to handle time zone changes.
1. Stick to Familiar Sleep Cues
Babies and toddlers thrive on familiarity. Bring along their favourite sleep associations — think sleeping bag, dummy, white noise machine,,special comforter or teddy. Using the same bedtime routine (bath, book, feed, bed) will help signal it’s time to sleep, even in a new place.
2. Try to Recreate Their Usual Sleep Space
If possible, set up your baby or toddler’s sleep space in a way that feels similar to home. A darkened room, portable blackout blinds (foil or garbage bags are absolutely perfect for this when away!), and their own cot or portable cot can really help. For toddlers, talk to them about where they’ll sleep and get them involved in setting up their “holiday bed”.
3. Be Flexible with Daytime Sleep
When you’re on holiday, naps might not always happen exactly on time or in the cot. That’s okay! Pram naps or carrier naps are fine. Try to balance exciting activities with downtime so your little one doesn’t get overtired — an overtired baby is much harder to settle, especially somewhere new.
4. Managing a Time Difference
If you’re crossing time zones, there are a few options:
Option 1: aim to shift your child’s routine gradually:
Before you leave: If possible, adjust bedtime by 15–30 minutes earlier or later each day in the few days leading up to departure.
During the flight: Try to help your child sleep when it’s nighttime at your destination — but don’t stress too much if it doesn’t work out! Travelling with a baby is hard enough as it is! So do what you need to do to get through the flight and don’t put too much pressure on yourself!
When you arrive: Get onto local time as soon as you can. Expose your child to daylight in the morning, get outside, and follow your usual nap and bedtime routine according to the local clock. It can take a few days for their body clock to adjust — so be kind to yourself and lower your expectations for perfect sleep!
Option 2: Jump straight in
Many families simply switch to the new time zone once they arrive — and that’s perfectly fine too. Babies and toddlers are surprisingly adaptable. Just follow local time for naps and bedtime as best you can. Some children adjust within a day or two, while others take a little longer.
Tips to help:
· Expose your child to plenty of daylight in the morning.
· Get outside and stay active during the day.
· Stick to your usual bedtime routine to cue that it’s time for sleep.
5. Keep Calm and Go with the Flow
Travelling with little ones can be unpredictable — and that’s okay. Try not to worry if sleep goes off track for a few days. Once you’re home, you can reset your usual routine and get back on track.
One last tip: Don’t forget to rest yourself too — whether that’s swapping naps with your partner or saying yes to that extra coffee by the beach. A well-rested parent makes for a much happier holiday for everyone.