How to Handle Sleep Regressions While Travelling
Travelling can sometimes trigger sleep regressions in babies and toddlers, leading to disrupted sleep patterns and challenging behaviours. Understanding how to manage these regressions can help maintain harmony during your trip.
Understanding Sleep Regressions:
A sleep regression is a period when a baby or toddler who has been sleeping well suddenly starts waking more frequently at night, fighting naps, or struggling to settle down. These disruptions are often linked to developmental leaps, changes in routine, or increased stimulation. All of which can happen while travelling.
The good news? Sleep regressions are temporary! The key is to manage them proactively, so they don’t derail your entire trip.
Tips to Manage Sleep Regressions During Travel:
Maintain Consistency: Even in a new environment, try to stick to your usual bedtime routine as much as possible. If your baby is used to a bath, book, and cuddles before bed, keep that routine going! Familiar rituals signal to your baby that it’s time to sleep, no matter where you are.
Create a Familiar Sleep Environment: New surroundings can be overstimulating, making it harder for babies to settle. Bring along familiar sleep items such as:
Their cot sheet
Sleepsack/swaddle
Favourite stuffed toy or comfort item
A white noise machine to mimic home sleep sounds
These little comforts can make a big difference in helping your baby feel secure and sleep better in an unfamiliar place.
Be Patient: Sleep regressions can be tough, especially when you’re already managing travel stress. But remember: this is temporary!
Extra cuddles and reassurance may be needed while your baby adjusts.
If they wake frequently at night, respond with calm, consistent reassurance rather than introducing new sleep associations you don’t want to keep long-term.
Monitor Wake Windows: Travel often means exciting new experiences, different time zones, and unpredictable schedules. But an overtired baby will struggle even more with sleep!
Pay attention to how long your baby is awake between naps.
Try to offer naps at their usual times, even if it means using a pram, baby carrier, or car ride.
If sleep gets off track, focus on getting back into a rhythm as soon as possible.
Limit New Stimuli Before Bedtime: It’s tempting to pack your travel days full of adventure, but an overstimulated baby is a baby who won’t settle!
Wind down at least an hour before bedtime.
Avoid screens and new, high-energy activities right before sleep.
Keep pre-bedtime calm and predictable, even if you’re out and about.
By anticipating potential sleep regressions and implementing these strategies, you can help your baby adjust to travel-related changes, ensuring a more restful experience for the entire family.
Travel Sleep Support:
If the thought of navigating travel sleep regressions feels overwhelming, you don’t have to do it alone!
With over 18 years of worldwide experience helping families achieve stress-free sleep while travelling, I can help you create a customised plan that makes travel smoother and more enjoyable for everyone.
My Travel Sleep Services Include:
Personalised strategies tailored to your trip.
Practical solutions for time zone changes & long flights.
Step-by-step guidance to keep sleep on track.
Support to handle regressions, naps on the go & early wakings.
Book a consult today, and let’s make your next family trip a restful one. Book here!
Because sleep shouldn’t stop you from seeing the world!
I’ve got you,
Clare
Your Expert in Baby Sleep and Family Travel