Traveling across time zones with well-rested babies & toddlers
Traveling with kids across time zones can feel intimidating. Not because it’s impossible, but because the predictable sleep schedules that keep your family thriving are inevitably going to shift. Parents often worry that their babies won't sleep at all, the trip will be endlessly stressful, and that jetlag will completely derail their bed time back home. Will this undo months of good sleep habits we've worked to establish?
The truth is, sleep can bend on vacation without breaking. With a little strategy and flexibility, most families adjust far more smoothly than they expect.
Let’s walk through how to think about time zone travel, what to expect, and how to support your child’s sleep without turning your vacation into… not a vacation.
My timezone cheat code
When it comes to time zones, the direction you’re headed matters more than distance.
A simple way to remember it:
Traveling west (I always think New York → California): early mornings and early bedtimes
Traveling east (I always think New York → Europe): late bedtimes and late mornings
Your child’s circadian rhythm doesn’t reset instantly. Just like adults, children wake and sleep based on what their internal clock thinks is “normal.” Ever find yourself tossing and turning in a hotel bed wishing your body would just go to sleep? It’s the same idea with children.
Traveling west:
When you travel west, your child’s body clock is ahead of local time. That often means:
Waking up very early
Wanting to go to bed early
If your child normally wakes at 7:00 AM, a 6:00 AM wake-up while traveling might be a win for the first few days. Sometimes you’re just bridging halfway, and that’s okay.
And remember, you’re not aiming for perfection here– just close enough to get everyone some quality rest so you can enjoy the day ahead of you.
What helps:
Offer extra support in the early morning. If your baby still feeds overnight, an extra feed can help baby get back to sleep for another stretch before the day begins. For older babies or toddlers, holding, cuddling, or even bringing them into bed for an hour may help everyone get more rest.
Be flexible, but keep up their sleep habits. Expecting some schedule bending is good, but you don’t need to suddenly abandon routines unless you want to. For instance, if you’re used to independent sleep skills, try letting your child be in their new sleep space as long as possible before starting the day. For older children, you can let them know that you’ll come and get them in the morning when it’s time to start the day.
Add a short nap during the day. A catnap can help your baby make it to bedtime when the evening isn’t quite over yet. Even for toddlers who normally don’t nap, a quick snooze can help them adjust to a later bedtime. If your child just transitioned from two naps to one nap, a two nap day might work well for them and help you avoid a super long monster nap.
Adjust bedtime gently. An earlier bedtime may be appropriate at first, especially if mornings are early. You can adjust that early bedtime back later to help your child’s body adjust.
Traveling east:
Traveling east is often harder for adults, but for kids, it can actually be more straightforward.
Here’s what usually happens:
Your child wants to go to bed late
They want to sleep in
Once asleep, they usually sleep well
What helps:
Morning light is one of the strongest cues for resetting the body clock.
Even if your child is tired, getting up and starting the day helps shift bedtime earlier over the following days. If mornings drift too late, bedtime often drifts later too, creating a cycle that’s hard to break.
That means:
Wake them in the morning as best you can
Get outside and into daylight
Expect some daytime sleepiness (and possibly a meltdown or two)
For some families, embracing the shift and opting for late bedtimes and late mornings works best!
If you know you’re going to have a lot of dinner plans or evening outings, meet your kids halfway by letting them sleep in until 9 AM-10 AM and doing a 9 PM-10 PM bedtime.
Vacation isn’t the time to be stressed about sleep. It’s about finding what helps your family function and enjoy their time.
Sleeping en route:
Travel days are inherently unpredictable. Sometimes you plan the flight around the nap, but the nap doesn’t happen. Sometimes the nap happens later, earlier, or somewhere unexpected.
You can expect that:
Your child may nap later than their usual time
A non-napper might nap again
Your child might take a shorter nap and need another one later in the day
Nap timing may be off despite your thoughtful prep
Travel naps are rarely perfect, but they don’t have to be. What matters is avoiding super long naps that make nighttime sleep harder.
A few gentle tips:
Plan around naps when you can, then let it go.
If your child doesn’t usually nap on the go, expect naps to run later.
Accept that sleep may be uneven for a day or two.
Airplanes are already loud, so a sound machine is usually unnecessary. One thing that can help, especially on evening flights, is a mini bedtime routine:
Pajamas before boarding
Milk or feed if relevant
Comfort items (stuffy, pacifier, lovey)
Familiar cues help signal sleep, even in unfamiliar places.
Sleep can shift. You just enjoy your travels.
Many parents put immense pressure on themselves to “protect sleep” at all costs. But vacation is also a time when it’s okay to loosen the edges a bit, the same way adults might stay up later or enjoy a slower morning.
You’re allowed to be flexible. What matters most is that your family feels supported and not stressed while you’re away.
And if sleep feels a little off right now (even if travel isn’t the main reason), you can book a Sleep Strategy call with me HERE to address your child’s specific sleep challenges and get better sleep by next week!
