Tips for Getting Baby Back on Schedule After Travel
Summer travel with a baby can be a blast—but getting back to a sleep routine afterward? Not so much. Even with the best planning and efforts to stick to familiar schedules, some disruption is just part of the deal.
Here, we’ll break down travel both within the same time zone and across time zones—and tackle some of your top questions along the way. Plus, don’t miss the free personalized sleep plan to help get your little one back on track once you're home.
How Does Traveling Impact My Baby’s Sleep?
Travel can impact your baby’s sleep in various ways, including changes in naptime, sleep environment, or time zone. Even the excitement of travel can make it harder for your baby to settle down. New environments and sleeping arrangements can also lead to new sleep habits that your baby may carry over when you return home.
How to Reset a Baby’s Sleep Schedule After Traveling in the Same Zone
Returning from a trip can disrupt your baby’s sleep schedule, even if you stayed in the same time zone. Here are some tips to help your baby readjust:
Maintain Their Travel Schedule: If you managed to keep your baby on a consistent sleep schedule while traveling, stick with it when you return home.
Gradually Adjust Bedtime: If your baby’s sleep schedule shifted during travel, gradually adjust their bedtime by 15 minutes each night until you return to the usual time.
Example: If your baby usually sleeps at 7:00 PM but shifted to 8:30 PM while traveling, start with an 8:30 PM bedtime on the first night home. Then move to 8:15 PM the next night, and so on, until you’re back to the original schedule.
Reestablish Bedtime Routine: Reinforce their bedtime routine to signal that it’s time for sleep. A consistent routine helps your baby readjust to being home.
How to Prepare a Baby for Traveling Across Time Zones
Traveling East to West
If your trip is long enough to merit a schedule adjustment, prepare for your trip ahead of time by moving your baby’s bedtime up in 15-minute nightly intervals for each time zone you'll cross.
Example: if you're traveling westward three time zones, move your baby's bedtime up 15 minutes three nights before you depart; the next night, bedtime is 30 minutes earlier; the final night home, it's 45 minutes earlier. While this won't perfectly align your baby's sleep schedule to their new time zone, it will help reduce disruptions once you arrive.
Returning After Traveling East to West
Readjusting your baby’s bedtime after traveling east to west is similar to the west to east practice: you put your baby down for bed at the time they went down while you were traveling.
And, as with the above example, you want to wake your baby at their normal wake time and expose them to sunlight to help reset their circadian rhythm.
The second night, you move 15-30 minutes closer to their typical bedtime. Again, revisiting your sleep coaching may make this transition easier.
Follow this process until your baby’s bedtime is realigned and they’re back to their sleep schedule.
Traveling West to East
If you're traveling the opposite direction, East to West, reverse the process above: shift your baby's bedtime back in 15-minute increments based on the number of time zones you're crossing.
Returning After Traveling West to East
To adjust your baby’s bedtime after traveling from west to east, put your baby down at their travel bedtime. The next morning, wake them at their normal waketime and open the blinds or go outside – in short, expose them to sunlight.
This may lead to some fussiness, but that will pass as your baby readjusts to their home time zone.
The second night home, move their bedtime 15-30 minutes toward their normal bedtime.
It may be particularly helpful to revisit sleep training this night and for a few of the following nights when you’ll move your baby’s bedtime up again.
You continue this practice, including daylight exposure, until your baby’s bedtime is back to normal.
Example: if you were in California and your baby went to bed at 7pm, but then you return to Virginia, where 7pm PST is 10pm EST, put your baby down at 10pm your first night home. The next night, bedtime is 9:30-9:45.
As with traveling in the same time zone, you should dim the lights and create a more soothing environment around your baby’s normal bedtime to re-cue their circadian rhythm.
FAQs
Do I need to sleep train again after travel?
We recommend revisiting your sleep coaching method after travel because sleep coaching is all about routines that cue behavior. Revisiting a sleep coaching method that worked in the past will re-cue your baby that it’s time to sleep, accelerating their readjustment.
If you haven’t sleep coached your baby, it’s never too late: simply download the Smart Sleep Coach by Pampers™, enter some simple information about your baby, and this easy-to-use app will immediately start building an age-appropriate sleep schedule for your baby.
Does travel cause sleep regressions?
Travel doesn’t typically cause sleep regressions, which are usually due to developmental milestones. However, travel can temporarily disrupt sleep patterns.
Do I need to bring a travel crib?
Many hotels offer cribs. If visiting family or friends, check if they have an extra crib. If your baby is used to a travel crib, bringing it can help.
Does daylight help readjust schedules?
Exposure to natural light helps regulate the body’s internal clock. Taking your baby outside or opening windows can aid in readjusting their schedule.
What is a sleep crutch?
Sleep crutches are habits like cuddling, rocking, or feeding used to help your baby sleep while traveling. Avoid relying on these if possible, and phase them out immediately upon returning home.
Conclusion
Traveling with a baby can be challenging, but disruptions to their sleep schedule are manageable. With patience and consistency, you can help your baby readjust quickly after travel. Don’t let concerns about your baby’s sleep deter you from exploring the world together—start with a free personalized sleep assessment for your baby here.
A version of this blog was first published here: https://www.smartsleepcoach.com/blog/sleep-problems/getting-sleep-back-on-track-after-travel
Editor’s note: At Hello Mamas, we love sharing parenting tips, but this is not medical advice. Always consult your doctor or healthcare team before starting any new routine or treatment. Also, at Hello Mamas, we share products we personally love and may earn a small commission from affiliate links. This doesn’t affect the price you pay. We only recommend products we genuinely believe in, but your experience may vary.
