How to Travel With a Sleep-Trained Baby Without Losing Sleep
The warm weather is here (finally!) and vacation season is here!
Traveling with a baby can feel daunting—especially if you’ve worked hard to establish great sleep habits at home. This is one of the main things parents ask me about after we begin the sleep training process. They don’t want to put their life on hold to protect their baby’s sleep…they want to live their lives and keep their baby’s sleep skills strong.
The good news? You can maintain those healthy sleep patterns while still enjoying your trip. With the right preparation and a flexible-but-strategic approach, you can keep your baby sleeping well and make unforgettable memories!
Here’s your complete guide to traveling with a sleep-trained baby—what to pack, how to plan flights, how to handle naps and bedtime on the go, and how to avoid sleep regressions while away from home.
What to Pack to Help Your Baby Sleep Well While Traveling
Creating a familiar sleep environment—even in a hotel or rental—can make all the difference. These items help replicate your baby’s home sleep setup:
Portable blackout shades (or garbage bags and painter’s tape—yes, really!)
Sound machine (If roomsharing, you may want to bring two- this will help create a sound-barrier to decrease chance that you wake baby up.
Portable sound machine (rechargeable or battery-operated sound machines are a great way to facilitate naps-on-the-go)
Travel crib or pack-and-play (something your baby has slept in before, if possible)
Blackout pack-and-play cover (if roomsharing, try to create a separate sleep space so you don’t disrupt your baby while they are sleeping- even sheets will work to create some separation)
Favorite sleep sack or wearable blanket
Lovie or comfort object (if baby is old enough)
Baby monitor (for hotel rooms or shared houses so you can still relax nearby)
White noise app as backup
Familiar bedtime book or sleep cue
Pro Tip: If you’re traveling internationally, bring a small plug adapter for your sound machine or monitor.
How to Plan for Plane Travel With a Baby
Timing your flight can make or break your travel day. Here’s how to stack the deck in your favor:
For babies under 6 months: A flight during their longest nap stretch (usually late morning or early afternoon) can work well.
For older babies: Many parents aim for takeoff just before naptime. The hum of the plane helps some babies doze off naturally.
Avoid red-eyes if your baby isn’t a good on-the-go sleeper—you’ll both arrive exhausted.
If crossing time zones: Try to land in the late afternoon or early evening at your destination so you can settle in with dinner, bath, and bedtime shortly after.
How to Get Your Baby to Sleep on a Plane
Getting your baby to nap on a plane may take extra effort, but it’s totally possible with a little prep:
Feed during takeoff and landing to help with ear pressure (bottle, breast, or pacifier)
Use white noise from your sound machine or an app on your phone
Create a dark, cozy space using a nursing cover or lightweight blanket draped over a baby carrier
Stick to your routine—read a board book, sing the same lullaby, or put on their sleep sack just like you do at home
Hold or wear your baby for sleep if they don’t have their own seat (babywearing is a travel MVP!)
Try not to stress if they don’t sleep as long as usual—it’s one day, and you can course-correct later
How to Handle Naps While Traveling Without Being Stuck in Your Room
Vacation is supposed to be fun—not just nap scheduling. That said, some structure can go a long way.
Here’s a balanced approach:
Protect at least one nap per day—if possible, try to get one crib nap in per day. Ideally the first nap, as it sets the tone for the rest of the day.
Remaining naps on-the-go is fine—in the car, stroller, or carrier so you can explore & have flexibility while traveling.
Early bedtime—if baby seems exhausted after a day of longer wake windows, multiple catnaps, or naps-on-the-go, plan for early bedtime. This will help to protect overnight sleep.
Alternate flexible and structured days—plan a slower-paced day after a big outing.
Watch wake windows, not the clock—flexibility comes easier when you stay attuned to your baby’s cues.
How to Handle Bedtime, Overnight, and Early Mornings While Traveling
Here’s how to keep things consistent so your baby doesn’t lose all the progress you’ve made:
At Bedtime:
Stick to your familiar wind-down routine—even in a new place
Bath, lotion, PJs, book, lullaby, sound machine—keep it consistent
Offer their comfort item (like a lovie, if relevant, and say your usual goodnight phrase
Leave the room confidently, just like you would at home
Do check-ins at timed intervals to offer comfort and reassure them that it’s time to fall asleep just like they do at home. Do this until they are asleep. This consistency will set you up for success overnight.
Overnight Wake-Ups:
Respond as you would at home—if your baby is sleep trained and typically resettles independently, give them a chance to do so.
Avoid offering new sleep props (like extra feeds or rocking) unless something is truly off.
If they wake and are upset, try to give them a few minutes to resettle before you go in. They may surprise you!
Early Mornings:
Try not to start the day too early—if your baby wakes before 6 a.m., treat it like a night waking.
If you're sharing a room, use earbuds or headphones for your own audio and try to stay quiet until it's time to start the day.
Keep the room dim and calm, and avoid stimulation until your ideal wake-up time.
Final Thoughts
Traveling with a sleep-trained baby doesn’t mean abandoning everything you've worked so hard on. With a little planning and some flexibility, your baby can stay well-rested—and you can enjoy your vacation with fewer middle-of-the-night surprises.
Even if sleep isn’t perfect every single day, you’ll return home with amazing memories and the confidence that good sleep habits can travel with you.
And if, despite your best efforts, sleep falls off the rails while you are traveling…you can always get your baby back on track once you return home!
