Skip to main content
Airplane Travel Tips

Jet lag and babies: How to manage sleep while traveling

Jet lag and Babies: How to Manage Sleep While Traveling

Traveling with a baby can be stressful, especially if you’re going on a long-haul flight. Jet lag can wreak havoc on your baby’s sleep schedule, making it difficult to get restful sleep. Here are some tips on how to manage sleep while traveling with a baby.

1. Adjust Your Baby’s Sleep Schedule

If you’re crossing multiple time zones, adjust your baby’s sleeping and feeding schedule a few days prior to your trip. Start by adjusting their schedule by 30 minutes each day to help them ease into the new time zone. If your baby is used to sleeping at night and awake during the day, try to keep them awake during daylight hours and put them down for a nap when it’s night time at your destination.

2. Stick to Your Baby’s Routine

While it may be tempting to let your baby sleep or stay awake whenever they want, it’s important to stick to their established routine as much as possible. This means sticking to their regular nap, play, and feeding times. This will help your baby feel more comfortable and secure, even if they’re in an unfamiliar environment.

3. Bring Comfort Items

Pack familiar items that will comfort and distract your baby, such as their favorite toy or blanket. These items will help your baby feel more at ease and relaxed, which will make it easier for them to fall asleep.

4. Consider Your Baby’s Sleeping Environment

If possible, try to create a sleep-friendly environment for your baby. This might mean investing in a portable bassinet or travel crib, or bringing blackout curtains to block out any light that might interfere with their sleep.

5. Adjust to the New Time Zone

Once you arrive at your destination, adjust to the local time as quickly as possible. This means exposing your baby to natural sunlight during the day and minimizing exposure to artificial light at night. This will help your baby adjust to the local circadian rhythm and make it easier for them to fall asleep at night.

6. Be Patient and Flexible

Traveling with a baby can be unpredictable, and it’s important to be patient and flexible. Don’t stress out if your baby isn’t sleeping or eating on schedule – just go with the flow and make adjustments as needed. Remember, the most important thing is to keep your baby safe, comfortable, and happy throughout the journey.


Traveling with a baby is never easy, but with a little preparation and patience, you can manage jet lag and create a comfortable sleep environment for your little one. Stick to your routine as much as possible, adjust to the new time zone, and bring familiar items to help your baby feel at ease. With these tips, you can help your baby get the restful sleep they need to enjoy your trip together.

Jet Lag and Babies: How to Manage Sleep While Traveling FAQ

What is jet lag and how does it affect babies?

Jet lag is a sleep disorder that occurs when traveling across time zones disrupts your internal clock. Babies are particularly affected by jet lag because they rely on routine and consistency for their sleep patterns. When these patterns are disrupted, they may become irritable, restless, and have trouble sleeping.

How can I prevent jet lag in my baby?

The best way to prevent jet lag in your baby is to gradually adjust their sleep schedule a few days before your trip. If you are traveling east, try to put your baby to bed earlier than usual, and if you are traveling west, put them to bed later. Also, try to expose your baby to sunlight during the day and avoid bright lights at night, as this can help regulate their internal clock.

How can I help my baby adjust to a new time zone once we arrive?

Once you arrive at your destination, try to stick to your baby’s usual routine as much as possible. If your baby is tired during the day, encourage naps, but try to keep them short. Exposing your baby to sunlight during the day and avoiding bright lights at night can also help them adjust to a new time zone.

Should I bring my baby’s favorite sleep aids on the plane?

Yes, bringing your baby’s favorite sleep aids, such as a favorite blanket or stuffed animal, can help them feel more comfortable and secure on the plane. You may also want to bring a portable sound machine or white noise app to drown out any noisy distractions.

Is it okay to give my baby medication to help them sleep on the plane?

It is not recommended to give your baby medication to help them sleep on the plane without first consulting with your pediatrician. Some medications can have side effects or interact with other medications, and it is always best to err on the side of caution when it comes to your baby’s health.

Should I adjust my baby’s sleep schedule before we return home?

Yes, to make the transition easier when returning home, it is a good idea to gradually adjust your baby’s sleep schedule a few days before your trip. For example, if you are traveling east, gradually put your baby to bed earlier than usual before your trip ends.

What are some tips for helping my baby adjust back to their usual sleep schedule?

Once you return home, try to stick to your baby’s usual routine as much as possible. Exposing your baby to sunlight during the day and avoiding bright lights at night can also help them adjust to their usual sleep schedule. It is also important to be patient and allow your baby time to readjust to their usual routine.

Managing Baby Jet Lag: Related Products

  • Portable White Noise Machine

    If you’re traveling with a baby, a portable white noise machine is an essential product to bring along. This device helps block out any unfamiliar noises in the environment and creates a soothing, calming environment for your baby to sleep in. The compact size of this machine makes it easy to pack and allows you to recreate a similar sleep environment for your baby no matter where you go.

  • Breathable Swaddle Blankets

    Swaddle blankets are not only great for keeping your baby cozy, but they are also useful for creating a sense of familiarity and security for your baby while traveling. When your baby is wrapped up in a breathable swaddle blanket, it helps them feel more relaxed and secure, even in an unfamiliar environment. Look for blankets made with soft, breathable fabrics that are easy to clean and can withstand frequent use.

  • Blackout Curtains

    When traveling with a baby, it’s important to create a dark, quiet sleep environment for them to get the rest they need. Blackout curtains are an excellent solution for blocking out any unwanted light during nap time or bedtime. These curtains also help regulate the temperature in a room, keeping it cool and comfortable for your baby to sleep in.

  • Baby Carrier

    Whether you’re traveling by plane, train, or car, a baby carrier is a must-have for managing baby jet lag. It allows you to keep your baby close to you, which can help soothe and calm them in unfamiliar surroundings. Look for a carrier that is comfortable for both you and your baby, and that offers good support for their head, neck, and back.

  • Travel Crib

    A travel crib is a compact, portable bed that provides a safe and familiar sleeping environment for your baby while traveling. This product is especially useful if you’re staying in a hotel or rental that doesn’t provide a crib or if you’re camping or staying in an RV. Look for a travel crib that is lightweight, easy to assemble and disassemble, and that comes with a carrying case for easy transport.

  • Portable Baby Monitor

    When traveling with a baby, it can be challenging to keep a watchful eye on them at all times. A portable baby monitor can help ease your worries and allow you to keep tabs on your baby while they sleep or play. Look for a monitor that is portable, has a good range, and that offers features like sound and movement detection.

  • Breastmilk Storage Bags

    If you’re breastfeeding your baby, it’s important to have a reliable way to store and transport breastmilk while traveling. Breastmilk storage bags are a great option for this. They are lightweight, take up minimal space in your luggage, and are leak-proof, ensuring that your milk stays fresh and safe for your baby to consume. Look for bags that are easy to seal and that are made with food-grade, BPA-free materials.

  • Travel Bottle Warmer

    If you’re formula feeding your baby, a travel bottle warmer is a convenient way to warm bottles on the go. These devices are lightweight and compact, making it easy to transport and use while traveling. Look for a bottle warmer that is compatible with your baby’s bottles and that heats quickly and evenly.

  • Portable Diaper Changing Pad

    When traveling with a baby, you’ll need a convenient and hygienic way to change their diaper. A portable diaper changing pad is an excellent solution for this. These pads are easy to pack and can be used on any flat surface, such as a hotel bed or airplane tray table. Look for a pad that is made with wipeable, waterproof materials and that has built-in pockets for storing wipes and diapers.

  • Nursing Scarf

    A nursing scarf is a versatile and stylish accessory that can be used as a nursing cover, a burp cloth, or a blanket for your baby. These scarfs are lightweight and easy to pack, making them an ideal travel accessory for breastfeeding moms. Look for a scarf that is made with soft, breathable fabric and that is easy to wash and care for.

  • Pros & Cons of Managing Sleep for Babies with Jet Lag While Traveling


    • Minimal Interruptions: When traveling with your baby, managing sleep during jetlag minimizes the level of disturbance during the trip.
    • Establishment of a Routine: Managing the sleep cycle helps establish a routine for the baby, making it easier for them to adapt and cope with the changes in sleeping patterns.
    • Improved Health: Sleep plays a significant role in the immune system while traveling. By managing your baby’s sleep time, it helps reduce the risk of them catching an infection during traveling.
    • Improved Safety: Babies and young children often experience exhaustion, resulting in reduced awareness, which could lead to accidents or injuries. Managing their sleep time helps prevent exhaustion and improves their alertness while traveling.
    • Comfort: Jetlag can cause discomfort for both adults and babies traveling. By managing sleep time, it helps prevent discomfort by ensuring babies are rested and comfortable while traveling.
    • Increased Interaction Time: By managing your baby’s sleep cycle, you can ensure that they are awake and alert, allowing for more playtime and interaction during the trip.


    • Difficulty in Adapting: Managing sleep time while traveling with babies can disturb their natural sleep pattern, making it difficult for them to adapt to the new time zone.
    • Disrupted Schedule: Managing sleep time can be a challenge, especially when flying to different time zones, resulting in a disruption of schedules and routines for parents who are also jetlagged.
    • Challenging to Plan: Planning and managing sleep time can be stressful and complicated, especially when traveling for longer periods or to multiple destinations.
    • Other Factors: Managing sleep alone while traveling may not be enough to keep your baby comfortable and healthy while traveling. Other factors like food, hydration, and temperature should also be considered.
    • Dependency: Managing sleep time might create dependency for babies to sleep at a specific time and place, making it difficult for them to sleep on their own in different conditions and environments.
    • Overtiredness: Jetlag can cause babies to feel overtired, resulting in fussiness, irritation, and poor appetite, which could lead to disrupted sleep patterns.

    In conclusion, managing your baby’s sleep cycle when traveling has its benefits and challenges. It is essential to plan in advance and consider various factors to ensure your baby is comfortable, healthy, and well-rested during the trip.

    Leave a Reply

    Close Menu