Traveling has so many benefits like making memories as families along with learning life lessons. In this blog post, I’m going to discuss 13 essential steps to help your kids sleep while traveling. After all, a well rested child has more stamina and patience to make the most of your trip.
In this post I’m going to share with you:
- What to expect on the travel day with children?
- What the best time of day is to travel in regard to my kid’s sleep?
- How do you transition to a new time zone?
- Questions to ask your final destination about sleeping arrangements
- 13 essential steps to helping your kids sleep while traveling
Disclosure: Some of the links below are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and finalize a purchase.
Realistic Expectations
I’m sure you’re reading this and have been researching different ways to make traveling with kids picture perfect. However, I have to tell you that kids will be kids. You can have everything down to a T, but right before boarding your little one might say, ” I have to pee!” I’m here to remind you to lower your expectations. No, really! Traveling with kids and babies might seem overwhelming, but the reward? The reward can be better than you can imagine.
Low Expectations = High Outcomes
Just imagine seeing your child feel the waters of the salty ocean beneath their feet for the FIRST TIME of their life. Or maybe they feel the cold flurries of snow on their face? Would you even be able to put that feeling of seeing those things into words? I am not even going to mention the epic photos you’ll get from your trip. Many times, people get so nervous to travel with kids, but I am here to remind you that YOU CAN DO IT! You can and you should.
“It’s a big world out there. It would be a shame not to experience it” – J. D. Andrews
Now, just because I’m saying lower your expectations does not mean don’t plan. Absolutely plan! It’s the one thing you have control over before embarking on an adventure. I love making lists for trips/vacations and crossing things off that list. Even if that thing I crossed off was something I already did before I made the list. Confidence is key here, people.
Preparing children to travel can also be very helpful. Showing them a toy airplane and pointing to where you or the pilot sit can be fun! You might even find it helpful to point it out on a map or show them photos of where you’re going. Okay, now let’s talk about the best time of day to travel.

What is the best time of day to travel in regard to my kid’s sleep?
Choosing a flight in the morning after a good night’s rest can be the best way to set your kid up for success. Second best option is to plan the flight during naptime. The whole procedure of packing the car, leaving the house, checking in, getting through security can take a while so planning the trip during naptime can be extremely realistic. Earlier in the day means more patience from all parties involved.
The only caveat to this would be international flights. If you are flying internationally, I would suggest a flight closest to bedtime.
Planning the trip during naptime includes doing your same naptime routine. Change into pajamas before you board, bring their favorite stuffed animal/lovey/blanket and their favorite book. Make sure they have a satisfied tummy and have enough energy spent to be ready for their nap. More on that to come. This is where previously good sleepers THRIVE. A consistent naptime and bedtime routine allows them to expect what comes next. Granted, you are on a plane but making it as similar to home as possible will help tremendously with your success.
How to Transition to a New Time Zone
If you are changing over different time zones, then you have 2 options. A general rule of thumb is if you are going somewhere for 48 hours or less, stick to your time zone. By the time your body adapts, you’re already heading home!
Are you going somewhere for a longer extended period of time? Then shifting your time zones might be very beneficial. Here’s a quick step by step to adapting to your new time zone. Start this 3 days before your trip.
a.) Night 1- Move your bedtime earlier or later depending on where you’re headed by 30 min- 1 hour.
b.) Night 2- Next, you move your bedtime earlier/later by another 30 min- 1 hour
c.) Night 3- Finally, move your bedtime earlier/later by an additional 30 min- 1 hour
Ideally moving bedtime up by an hour is most helpful, however, it may not be realistic with kids so 30 minutes each night will be better than nothing.
Option 2 is jumping into the new time zone when you get there! Get up at the local time and get some sun on your face to start the day! The sun will be incredibly helpful transitioning your new sleep schedule by helping your circadian rhythm shift.
Questions to Ask Your Final Destination
In order to know what to pack, I highly suggest doing a little digging in terms of what is offered at your destination. No need to carry around extras if you don’t need to.
If you are not needing to stay at a specific hotel and have time to shop around, it is worthwhile to call around to see what amenities hotels offer for kids. Ideally, call as soon as you book your hotel room to reserve a crib. Sometimes hotels only have a certain amount, and you want to get that reserved ASAP. What might be considered a crib at one hotel might actually mean pack n play at another so again, it doesn’t hurt to ask.
Also, when booking it can be worth your while to ask what they offer for kids. You might be pleasantly surprised! I once reserved a crib and the hotel gave me a travel size pack of baby shampoo, lotion and Desitin with it. You know what travel kit I’m talking about. It is probably pennies to them but meant the world to me. Other hotels offer other little perks as well. Some provide little tents for kids to play in, others offer toddler safety kits, or even kids clubs. The question is always no if you don’t ask so go for it!
Booking Through Airbnb
If you are booking through an Airbnb, you can easily check their amenities to see if they offer cribs/pack n plays. Do not feel like you are pestering or bugging the host by asking specifics especially when it comes to baby equipment. The less you need to bring, the better and transparency is key. There’s an awesome company that actually rents out baby equipment wherever you are traveling so you don’t have to bring anything. It’s called BabyQuip and they come and set up the crib, highchair, toys and more by the time you get to your final destination!
Now let’s get to the 13 essentials to help your child sleep while traveling.
The 13 Essential Steps to Helping Your Kids Sleep While Traveling
1.) Prepare
Preparing for your trip is one of the biggest components to your success. Pull up a map of the airport you’re going to so you can scope out any play areas available. You can also search for any mother’s rooms or Mamava nooks. It’s also not a bad time to figure out where you’re getting your coffee either.
Each airline is a little different so it’s worth either calling the airline or looking online to see exactly what they allow as a carryon. You can usually check a car seat and stroller for free. We even once checked a hiking backpack. It was nice not to have to lug that through the airport. Some folks like having a stroller through the airport, but if your child is 0-12 months, I honestly think babywearing is your best option.
Make some copies of your child’s birth certificate or at the very least have a picture of it on your phone. Planning your carry on is crucial so be sure you have enough. Bring more milk/formula than you think in case of a delay. Have an extra outfit and a few diapers/wipes. And of course, pack more than enough snacks.
Last but not least, prepare for your flight by talking with your toddler (if they are old enough) about what they can expect. The more you talk about it, the more they can anticipate.
2.) Walk It Out
You want those sleep pressures ready for rest! The easiest way to get a kid ready for a flight is to allow them to let their energy out. Walk them around the airport. This is more than just physical energy; I’m talking mental energy too. Talk to them about everything around you. Point to the planes taking off, snoop around the gift shops. Let their curiosity lead the way. This is easiest when you have another adult with your bags at the gate that can reel you back in when it’s time to board. Some airports even have play areas for kids to run around in!

3.) Buy a Seat for Your Little One
If you have it in the budget, it is worthwhile to purchase a seat for your child. Bring their car seat and they’ll think this is just a long carride that they get to sit next to Mom and Dad. It’s important to bring their car seat on the plane when you have a seat. Those toddlers will lose their patience and become fidgety faster than you can buckle them. If you don’t buy them a ticket, be sure to add them on as a lap child. Everyone needs to be accounted for in one way or another. You’ll most likely receive a separate special seat belt for them that gets looped through yours as well.
PRO TIP for Southwest Airlines; Ask if there are any open seats on the flight when you check in. We had a 2 for 4 success rate at being able to bring our car seat on the plane. If they have enough extra seats, just ASK if you can bring the car seat on. It was like we had an extra seat for our baby (and got it for free!) They had about 15 open seats when they were totally fine with us bringing it on if that puts anything in perspective.
Also, just wanted to give a special shout out to the airlines for having family boarding!
4.) Book a Nonstop Flight
Having to wait to board, then travel, get off a plane to board another one can be a lot for a little one. Your best bet is to just pay a little extra and get on a nonstop flight. Trying to carry around babies and diaper bags and toys, etc is much easier on one flight. It’s one way you can minimize your stress of not having to catch another flight as well. One and done! Once on the plane, you can really hone in on your routine and get your little one down for a nap that ideally is not disrupted by having to get off the plane to transfer.
5.) Bring Snacks and Distractions
There are three boxes that need to be checked when you travel: HUNGER, BOREDROM, TIREDNESS. Snacks and distractions hit 2 of the three so once tiredness strikes, it’ll be the last box to be checked. There are a ton of activities and snacks for kids for traveling, but more on that in its own separate blog post.
Hide some of their toys a few weeks (maybe even just a week or two) before your flight. Once on the flight, bring out the once forgotten toys and soon enough they’ll be playing like they’re new since they haven’t seen them in a while. Another option is to buy new books, toys and activities to have on the plane. A quick trip to the dollar store can easily fulfill this. With these, you can wrap them up like presents so it takes some time to unwrap them + the time they play with it, you get a 2 for 1.
Make sure you give your child something to eat, drink or suck on (like a pacifier) during takeoff and landing. With the cabin pressure changing, you may need to pop open a sippy cup or water bottle throughout the flight, otherwise the pressure can be too much.
6.) Keep To Your Routines
Whether you plan on doing a very condensed version of your routine on the plane or waiting until you get to your destination, please continue to do it! If naptime will be happening on the plane, just go ahead and change your kiddo into their pajamas before boarding. Bring whatever book they read, lovey, pacifier, etc. Don’t feel silly about singing a song they like if that’s something you involve in your routine. At the end of the day, you are literally never going to be seeing these people ever again.
Once you get to your final destination, here is where your routine will really shine. Naps and bedtime, do your normal routine even if it means taking a bath there. The better rested on the trip, the more go with the flow and patient you will find your kids.
7.) Set Up Your Sleeping Arrangements as Soon as You Can
Once you land, do yourself a favor and set up your sleeping arrangements. There is nothing worse then coming home from dinner your first night on vacation, overtired from traveling. Then add on having to quickly and stressfully put up your sleep sack or Slumberpod with a screaming toddler/baby in the background. I promise this step seems like you can glance over, but it’s so important for your mental health!
8.) Black It Out
As always, bring whatever you can to black out the room! If you are using a pack n play, I ALWAYS suggest the Slumberpod. It allows you to still be on your phone or watch movies in the room when it’s pitch black.
I also love these travel blackout shades. They’re so easy to set up with the little suction cups on the back and even easier to travel with. They also don’t take up a ton of space. We use some at my in-laws as well as a set for traveling. If you find yourself at your destination needing blackout shades and don’t have time to order blackout shades, simply use aluminum foil to cover the windows and painter’s tape to keep it secured. I always pack painter’s tape for vacations because I can use it to cover outlets, to tape hotel shades that might shine a little light in or to even tape cords up.
Your last option would be to set up their crib/pack in the bathroom. I know it sounds weird, but it can be pitch black in there and technically a separate room, so you don’t have to go to bed when the baby does.
9.) Bring Your White Noise
I swear by white noise, but you don’t actually need it on the plane. The hum of the plane is good enough. You will, however, need white noise in the car or in your hotel room. We like to bring 2 white noise machines. The first is the travel one and the other is our plug in one. It’s just another piece of home to bring. This white noise machine (10.) Respect the Nap
Managing naps on vacation is always a hot spot. Realistically, try to stick to an every other day approach. Ideally, you want your child to nap in their own space like a crib or toddler bed, but if beach naps or on the go naps happen, TOTALLY fine. If you are driving, I do suggest making sure they get a full 45 minutes. If shorter naps happen on one day, try for a more structured nap the next day. The last thing you want is for a huge sleep deficit to add up and the rest of the trip being miserable. Sometimes an earlier bedtime on vacation might be just the trick. When it’s your child’s first flight, you should definitely ask if they have wings for them! Sometimes, airlines will offer a certificate saying “my first flight.” You need some SWAG! Like I mentioned earlier, if you don’t ask the answer is always no. Plus, that certificate and wings aren’t just for your kid- you earned that, mama. They might even snag a photo with pilots! This is where you want to go ham because you’re going to look back and think, we really did it. We traveled and made it happen and experienced new things as a family. Do not forget to take a *family* photo. It so easily gets missed in the business of traveling. While you’re at it, be sure to take a photo of JUST you and your spouse. Even if it’s a selfie! 13.) Give Yourself Time and Grace
In terms of giving yourself time, this means getting to the airport earlier than you normally would. You’re going to have a lot of extra luggage and things and tiny humans to keep track of. So rather than sweating through your clothes trying to whip it all together with no time, spare yourself and leave with a decent amount of time to run around the airport. When you get to your destination, give yourself time to get settled. You already know how long things take with toddlers so this is an extension of that. Try not to plan anything too crazy the first day you arrive either so you can rest a bit. When you make it home, snap right back into your routine, it’ll just be like riding a bike. At the end of the day, give yourself grace. You will have stepped out of your comfort zone. Traveling is no small feat! Even if things go haywire, just remember they are kids. Allow yourself to control what you can and the rest? In the words of my good friend Elsa, let it go. Happy travels! I want to hear where you are going to and which of these tips helped.11.) Don’t Forget Your Wings/Certificate
12.) Take a Ton of Pictures