You’ve booked the trip, packed the bags, and braced yourself for the chaos of travelling with a baby. But what about sleep? How to help baby sleep on holiday?! If you’re already panicking about nap refusals, bedtime battles, or 3am wake-ups and falling asleep in an unfamiliar hotel room, you’re not alone.
As a child sleep specialist (and a mum who’s travelled a lot with little ones), I’ve picked up a few tips that can make a real difference. So here’s how to help baby sleep better on holiday, outside your normal routine, without having to cancel your plans or survive the week on espresso alone.
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1. Stick (Loosely) to Your Usual Routine and Bedtime Routine
Holidays are meant to be fun! Yes, things will naturally shift a bit. But your baby’s body clock doesn’t take time off. Try to keep nap times and bedtime roughly in line with your normal sleep routine, allowing a little flexibility.
If your baby’s usual sleep routine means they usually nap at 12pm, aim for around that time, give or take 30 minutes. Stretching naps too far to fit in excursions (hello, 3pm boat trip) often backfires, resulting in overtired crankiness by bedtime and harder settling.
You don’t need a rigid schedule, just a loose rhythm to help anchor your day and support better sleep.
TOP TIP for How to Help Baby Sleep on Holiday:
Keeping baby on UK time (not adjusting for time difference) if possible is a great idea. This works really well with holidays 1-3 hours east of the UK (e.g. Greece). You can make the most of evening meals out and also get a little lie-in!
2. Choose Sleep Environment Friendly Accommodation
Where you stay can make or break your child’s sleep so it may just pay to plan accommodations carefully. If possible, choose somewhere that offers a bit of separation. Their new sleep environment may be a separate bedroom, a suite with a living area, or even just a big enough room to tuck a travel cot out of direct view.
If that’s not an option, don’t panic. You can still create a baby-friendly sleep setup in one room. Bring your own travel cot if you prefer, and always check ahead about hotel cot availability (they’re not always guaranteed).
TOP TIP for How to Help Baby Sleep on Holiday:
Darken the room with portable blackout blinds or opt for a travel blackout canopy. See my review of the Slumberpod below which is perfect for creating a separate sleeping space. A little planning goes a long way in making the space feel calm and familiar, even if it’s not home.
3. Create a Familiar Sleep Space in Your Hotel Room
Babies love familiarity. Travelling throws lots of new sights, smells, and routines their way, so try to keep bedtime and their sleep space as familiar as possible.
Bring the same sleep sack and sheet (that’s been on their bed at home for a couple of days so it smells familiar), comforter , white noise machine (see my portable recommendation here), and even your usual bedtime book. The more cues you can recreate from home, the easier it’ll be for your little one to settle, falling asleep and get a good night’s sleep.
TOP TIP for How to Help Baby Sleep on Holiday:
If you’re room sharing, I can’t recommend the SlumberPod enough. It’s a blackout canopy that fits over most travel cots or toddler air beds and gives your child their own dark, peaceful space, even in a shared hotel room. You baby can also get used to it before you go. I’ll be sharing my full review soon, but spoiler: it’s brilliant.
4. Block Out the Light to Help Baby Fall Asleep
Lighter evenings, early sunrises and unfamiliar lighting can throw your baby’s natural cues right off. You want to mimic your home environment as much as possible.
Use a travel blackout blind or a cot cover if you’re indoors and can’t control the room lighting. For naps on the move, I swear by the SnoozeShade – it blocks 94% of light, offers UV protection, and fits over any single buggy without faffing. No more falling muslins (they’re unsafe too!) or awkward parasols that never stay where they’re supposed to.
TOP TIP for How to Help Baby Sleep on Holiday:
If you’re managing and trying to adjust to a time zone difference, once your baby’s adjusted to the local time, leaving the curtains slightly open in the morning can actually help regulate their body clock by exposing them to natural daylight at the right times.
5. Nap Times on the Go: Make the Most of the SnoozeShade to Help Baby Adjust
If your holiday involves sightseeing, days out, or meals out during nap time (because let’s be honest – it will), being able to nap on the move is essential. And for that, the SnoozeShade is hands-down one of the best travel sleep products I’ve used.
It fits over any single-width buggy and transforms your pram into a cosy, dark space for naps – blocking out 94% of light and 99% of UV rays. Really helps falling asleep for naps. Unlike parasols or muslins that flap around or need constant adjusting, this actually stays put and works wherever the sun is.
The breathable mesh keeps air circulating and also acts as a mosquito net – perfect for warmer destinations or buggy snoozes by the pool. It’s a firm favourite of mine for holidays, everyday naps out and about, or just when you need a reliable way to help your baby sleep in busy or bright environments.
TOP TIP for How to Help Baby Sleep on Holiday:
Pop your white noise machine inside the pram with them (not too loud – just enough to create a gentle (but consistent background noise) for even better results. It’s like a little cocoon on wheels.
6. Use White Noise to Drown Out Unfamiliar Sounds and Get Better Sleep
New places are noisy and can disrupt the sleep routine. Neighbours talking, traffic, clunky air conditioning, footsteps in the hallway. A portable white noise machine can help mask all of that and give your baby the consistent auditory cue they’re used to.
I recommend the Dreamegg D11 – it’s cordless, compact, and has a range of sounds including lullabies, rain, shushing, and even a vacuum (yes, really). It also doubles as a soft night light if you need a glow for night feeds without waking the whole room.
Keep it in a handy bag with your baby’s sleep essentials so you’ve always got your bedtime kit ready.
7. Managing Time Zone Changes With a Baby or Toddler
Jet lag and babies, a terrifying combo, right? But with a few strategies, you can help your little one adjust.
If you’re flying west, it’s usually easier to stretch their schedule a little later. Going east? That means bringing bedtime forward, which is trickier but manageable (unless you opt to stick to UK time for your child, which can often work really nicely!).
TOP TIP for How to Help Baby Sleep on Holiday:
Use daylight to your advantage: spend lots of time outdoors in the new time zone, and dim the lights in the evening to signal bedtime. If you can, start shifting their schedule by 15–30 minutes in the days before you travel, so the jump isn’t so drastic when you arrive.
And remember: it may take a few days to settle. That’s normal.
8. Be Realistic with Your Child’s Sleep – and Give Yourself Grace
Your baby’s sleep won’t be perfect on holiday – and that’s okay. There’ll be naps in slings, later bedtimes, and maybe a few contact naps. It doesn’t mean you’ve ruined their routine forever.
Try to keep the main elements of your bedtime routine – a warm bath, a cuddle, a story – and do what you need to in the moment. Some flexibility goes a long way when you’re away from home.
Think of it as a temporary blip, not a backwards step.
9. Easing Back into Routine After the Trip and Jet Lag
When you’re home, the temptation might be to panic if sleep still feels off. But trust me – babies bounce back faster than we think.
Reintroduce your usual nap schedule and bedtime routine straight away. Keep things consistent and familiar, and avoid big changes (like dropping a nap or switching to a bed) right after your trip.
Give it 3–5 days, and most little ones settle back in just fine.
TOP TIP for How to Help Baby Sleep on Holiday:
Final Thoughts on How to Help Baby Sleep on Holiday
Sleep disruption doesn’t have to ruin your holiday. With a bit of preparation, some smart tools, and a flexible mindset, you can protect your child’s sleep and still enjoy your break.
If you’re looking for travel-friendly sleep gear, you can find my top recommendations for how to help baby sleep on holiday here:
- SlumberPod – blackout tent for room sharing
- SnoozeShade – buggy nap shade
- Dreamegg D11 – portable white noise + night light
Get in touch!
And if sleep’s still tricky once you’re back, don’t worry, I’ve got you. There’s other blog posts in my travel/how to help baby sleep on holiday series. Also feel free to get in touch or browse more blog tips here.
For more support, tips, and tailored advice for your child’s unique sleep needs, get in touch! My sleep consultations and courses can help guide you through every step of your child’s sleep journey. And if you’re struggling with any challenges along the way, including separation anxiety at night on return, don’t hesitate to reach out.
