Traveling With Baby: How to Keep Sleep Routines on Track

Summary 

Babies rely on consistency, so being away from home can make sleep feel challenging. But travel doesn’t have to disrupt your baby’s sleep routine. Staying consistent with bedtime and soothing sleep tech like Hatch Go can help support better baby sleep while traveling.

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Traveling with baby means lots of special memories — and, potentially, a sleep roadblock or two. Whether you’re headed to grandma’s house or on an international vacation, your child may struggle to fall and stay asleep away from home. While travel sleep struggles are completely normal, hopping zip codes (or time zones) doesn’t have to disrupt baby’s sleep. 

Below, learn how to help baby sleep while traveling, and how Hatch can help support better rest for everyone in the family, at home and on the go.

Table of contents

1. Why Travel Can Disrupt Baby Sleep
2. Travel Sleep Tips to Help Your Baby Rest Anywhere
3. Key Takeaways
4. FAQs
5. References 

Why Travel Can Disrupt Baby Sleep

Like all humans, babies thrive on consistency — that’s why experts recommend implementing a predictable bedtime routine for better baby sleep. Going to bed at the same time, creating a soothing sleep environment, and incorporating other calming bedtime cues all combine to support baby’s circadian rhythm, making it easier to fall (and stay) asleep. 

Travel can throw things off kilter. Along with introducing a totally new sleep space for baby to get used to, traveling often means missing naps (and we all know there’s no one who likes to sleep less than an overtired baby). Time zone changes can also temporarily mess with baby’s circadian rhythm, making it hard to fall asleep when it’s time to rest.  Sensory stimulation is another factor — all those fun, new experiences make it harder for baby to wind down when it’s time to sleep. 

The good news is, these sleep regressions are usually temporary setbacks — and there’s a lot you can do to help baby sleep on a trip.

Travel Sleep Tips to Help Your Baby Rest Anywhere 

As much consistency as you can introduce on your travels, the better. It may not be possible to put baby down for every nap or go to bed at the same time, but try to stay as close to the normal times as possible to keep their circadian rhythm in check (you may have to plan some of your travel activities around sleep). 

Try to set up baby’s sleep space as soon as you arrive at your destination if you can to keep sleep on track (especially when you’re dealing with an overtired baby). When baby’s away from their normal sleep environment, introducing familiar props can help. Bring along baby’s normal pajamas, a familiar stuffed animal or book, and any other comfort items that help them wind down at home. As you would at home, prioritize sleep hygiene by keeping lights dim and closing the shades when it’s time to settle down for rest.

Need extra support for baby sleep while traveling? Hatch Go, the portable sound machine, can help block out potentially disruptive noises in a hotel or Airbnb or add an extra soothing touch with your go-to comfort sounds and lullabies. If baby’s napping on the go, just clip it to the car seat or stroller for a cozy nap.

It may take a bit for baby to adjust to the new surroundings and schedule, so try to be patient and flexible. It’s normal for sleep to look different away from home, and a bit of consistency and calm can go a long way.

Key Takeaways

• The excitement and stimulation of travel — paired with a different environment — can make it hard for babies to sleep. 
• By keeping your schedule as consistent as possible and incorporating soothing techniques, you can help baby get the rest they need. 
• Hatch Baby can support your baby’s sleep routine at home. Tag in Hatch Go for extra sleep support when you’re away.

Got travel plans? Learn how Hatch Baby can ground your baby’s routine at home, and how Hatch Go can help keep sleep on track on all your adventures.

Frequently Asked Questions

What should I pack to help my baby sleep away from home?

Pack the sleep basics that make bedtime feel familiar: your baby’s sleepwear, a portable sound machine, a small night light, and any comfort items they love (like a stuffie or favorite book). These consistent cues signal to your baby that it’s time to wind down — no matter where you are.

How do I help my baby adjust to a new time zone?

If you’re traveling across time zones, gradually shift your baby’s schedule a few days before your trip — moving naps and bedtime 15-30 minutes closer to your destination’s local time each day. Once you arrive, use light and sound cues like a sunrise alarm or soothing pink noise to help reset their internal clock. It can also help to spend time outside in the morning and evening as the sun is rising and setting in your new destination (and when you arrive back home). 

What if my baby’s sleep gets off track after traveling?

It’s totally normal for sleep to feel a little bumpy after a trip. New environments, schedules, and excitement can all throw off your baby’s rhythm, but consistency will bring it back. Once you’re home, return to your usual bedtime routine right away with the same light, sound, and sleep cues. Within a few nights, your baby’s internal clock will reset, and their sleep should smooth out again.

References

1. Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A nightly bedtime routine: impact on sleep in young children and maternal mood. Sleep, 32(5), 599–606. https://doi.org/10.1093/sleep/32.5.599
2. Riedy, S. M., Smith, M. G., Rocha, S., & Basner, M. (2021). Noise as a sleep aid: A systematic review. Sleep Medicine Reviews, 55, 101385. https://doi.org/10.1016/j.smrv.2020.101385
3. Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. (2015). Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep, 38(5), 717–722. https://doi.org/10.5665/sleep.4662