Travel Sleep Tips for Children: How to Keep Your Sanity and Sleep
Travelling with children can be one of the most rewarding experiences—showing them new cultures, cuisines, and ways of life. But let’s face it: between time zone changes, overtired little ones, and unfamiliar sleeping arrangements, it can also be a lot.
The good news? With a little planning, a healthy dose of flexibility, and a few expert tips, you really can enjoy the journey and protect your child’s sleep while you're away.
Here’s everything you need to know to travel well-rested as a family:
🧠 1. Planning Is Everything
Before you even pack a bag, do some research. Look for child-friendly attractions, restaurants, and accommodations that support good sleep. That might mean booking adjoining rooms, a sofa bed, or requesting a travel cot in advance.
🎒 2. Pack With Sleep In Mind
Alongside clothes and toiletries, make space for familiar sleep items: a favourite teddy, blanket, or white noise machine. Bring snacks, toys, and a change of clothes in your carry-on to handle spills or delays.
🌙 3. Stick (Loosely) to a Routine
You won’t replicate your home routine perfectly, and that’s okay. But try to keep some structure around meals, naps, and bedtime to give your child a sense of familiarity in a new environment.
🎧 4. Entertainment for the Long Haul
Keep kids engaged during travel with a mix of books, colouring, games, and pre-downloaded shows. Don’t forget the headphones—especially if you’re using screens in public!
🛏 5. Be Mindful About Sleep Spaces
Sharing a bed might seem easiest, but it can backfire once you’re home. Choose setups that give everyone space—like a sofa bed or cot—and if kids are sharing, a pillow divider helps create that much-needed boundary.
🕶 6. Create a Sleep-Friendly Environment
If your child is used to sleeping in the dark, bring blackout solutions like a SlumberPod or Gro Blinds. A portable white noise machine can help block out hotel noise or busy environments during naps.
💧 7. Keep Them Fed and Hydrated
Avoid sugar highs and crashes by packing wholesome snacks and water. Staying hydrated and full supports more stable moods—and better sleep.
🌞 8. Adjust to New Time Zones Gently
Before you travel, slowly shift your child’s routine toward the new time zone. Once you arrive, get plenty of daylight exposure and keep naps short to help everyone adjust faster.
🧦 9. Dress for the Climate
If the weather’s dramatically different, pack suitable sleepwear. Warmer pyjamas and sleep sacks for cool climates, or light, breathable layers for the heat can help prevent nighttime discomfort.
🚗 10. Balance On-the-Go and In-Room Naps
Aim for at least half of your child’s naps to happen back at your accommodation when possible. If you’ll be out, plan for naps in the stroller, carrier, or car—whatever works for your family’s rhythm.
🧘♀️ 11. Be Flexible and Kind to Yourself
Even with the best plans, things might not go perfectly—and that’s totally normal. Stay flexible, adjust as needed, and remember: it’s about the experience, not perfection.
✨ Want These Tips in One Handy Place?
I’ve turned all of these travel sleep strategies into a free downloadable guide—perfect to save to your phone or print before your trip.
👉 Click here to download your free copy and travel with confidence.
