Travelling with little ones can feel daunting – especially when you start thinking about on-the-go naps, new environment sleeping, and navigating different time zones. However, with a bit of planning (and a sprinkling of flexibility), it’s absolutely possible to fly and still protect your little one’s rest.
As a Sleep Coach (and parent), here are my best, tried-and-tested strategies to help your little one stay well-rested from take-off to landing.
- Choose flight times strategically.
If you can, aim to book flights that align with your child’s natural rhythms.
- For shorter flights, aim to travel during your little one’s usual nap time. The motion and white noise of the plane often help them to drift off.
- For long-haul flights, overnight journeys tend to be easier, as your child’s internal clock is already primed for sleep.
- Protect sleep before you travel.
Good travel sleep starts before you leave home. As much as possible, keep naps on track the day before and day of travel. Overtired and overstimulated children are much harder to settle on a plane. Aim for an early bedtime the night before your flight to top up their sleep tank. If your flight leaves very early in the morning, consider shifting your child’s wake-up time 15-30 minutes earlier for a few days beforehand to help their body adjust.
- Recreate familiar sleep cues on the plane.
Bring familiar items from your little one’s sleep environment with you on the plane to help them feel secure and signal “it’s sleepy time”. For example:
- Pack their slept-in sleeping bag & PJs, favourite comforter or blanket
- Use a portable white noise machine or app (on airplane mode)
- Use a breathable muslin or Snoozeshade over the plane’s bassinet or seat area to reduce stimulation
- Employ a mini version of your bedtime routine – e.g. change into PJs, feed milk, read a story, sing a familiar lullaby
For toddlers, you can even invest in a special travel bed or inflatable footrest, designed for plane journeys.
- Manage naps on-the-go.
Try not too worry too much if naps don’t go perfectly to plan on the day of travel. Prioritise rest over perfection – even a 20-minute cat nap is better than nothing.
Use the pram or carrier for naps if your little one won’t settle in the seat. Once you arrive, try to fit in one good, restorative nap to help reset their body clock – even if it’s in the hire car or taxi.
If sleep has been disrupted during travel, bring bedtime forward by 30-60 minutes on the first night.
- Handling time zones and jet lag.
How you manage time zone changes depends on the size of the shift:
- For short differences (1-2 hours), it’s often easiest to stick to your home schedule – meaning your little one might go to bed and wake a bit later than usual for the duration of your trip.
- For larger time differences, aim to switch to local time as soon as possible (even while you’re still in the air, if you can). Expect the first day or night to feel a little messy (that’s normal), but wake your child by 7am local time the next morning. From there, use their usual wake windows to guide nap times and bedtime. This helps their body clock adjust smoothly and gets everyone settled into the new rhythm more quickly.
Sunlight is the most powerful tool for resetting your child’s circadian rhythm. Early morning light exposure and a dark room at night will help the body clock adjust more quickly.
- During the flight.
For younger babies and toddlers, feed during take-off and landing to ease ear pressure. For older babies and toddlers, offer familiar snacks and keep hydration up. Hunger and dehydration can make little ones cranky and restless.
If your little one becomes overstimulated due to all the excitement and missed sleep, focus on creating calm. Dim the lights, turn off screens, offer quiet cuddles, and add white noise to help them unwind and settle.
- Manage expectations.
Sleep on the go will never be perfect, and that’s OK. Focus on connection, flexibility and comfort while you travel. Your routines can always be re-established once you’re back home. And, remember, the calmer you are, the more your little one will relax too (though I know this is easier said than done!).
Final thoughts…
I know flying with little ones can feel stressful. But, with a bit of preparation, realistic expectations, and a few familiar comforts, it can be so much more manageable. And remember, it’s just one day. Once you arrive, you can get everyone back on track and start making some amazing memories.
If you need any more advice or tips for your little one’s sleep, I’d love to hear from you.
