Traveling across time zones? Tips for baby and toddler sleep success
Traveling with babies and toddlers is an adventure—but when you add time zone changes into the mix, it can get even more crazy. Adjusting your little one’s sleep schedule while keeping everyone happy (and rested) is no small task, but with a bit of planning and patience, it’s entirely possible to make the transition smoother.
Whether you’re heading west from New York to California or east from California to New York, this blog will help you manage sleep disruptions and set your family up for a restful trip. We’ll talk through why and how the time zone changes affect your child, how to prepare for your upcoming trip, managing sleep while you are heading to your destination, adjusting to the new time zone and then adjusting back to normal when you return home. Let’s go!
How time zone changes affect babies and toddlers
Understanding circadian rhythms
Your child’s internal body clock, or circadian rhythm, is guided by light exposure, meals, and consistent sleep routines. When you cross time zones, their body is still on “home time,” which can lead to jet lag-like symptoms such as early wake-ups, late bedtimes, disrupted naps, and general fussiness.
Traveling east vs. west
For this blog, we’ll use an example travel scenario of New York (EST) to California (PST). This is a time difference of 3 hours but the principles outlined in this blog can be applied to time zone differences of less than 3 hours or greater than 3 hours. Obviously, the greater the time difference, the longer and harder the adjustment will be (for children and parents alike)!
East-to-west travel (e.g., New York to California): Gaining time means bedtime and wake-up times will feel “too early” at first. You might find your child waking up at 4:00am local time because their body thinks it’s 7:00am and ready for bedtime much earlier than you expect them to.
West-to-east travel (e.g., California to New York): Losing time means bedtime and wake-up times will feel “too late.” Your child may struggle to fall asleep at bedtime until much later and then want to sleep in and wake up closer to mid-morning.
The good news? Babies and toddlers are adaptable with the right support and strategies in place.
Preparing for the trip
1. Adjust your child’s schedule ahead of time
If you can, start making small changes to your child’s schedule a few days before your trip. This can help to minimize the shock of a new time zone. But if your schedule doesn’t allow for these small changes ahead of time, don’t fret! You can skip it if needed and your child will still be able to adjust.
East-to-west (New York to California): You can begin gradually shifting bedtime and wake-up times later by 15-30 minutes each day. For example, if bedtime is normally 7:00pm, move it to 7:15pm, then 7:30pm, and so on. Do the same with your child’s naps and meals.
West-to-east (California to New York): You can begin moving bedtime and wake-up times earlier by 15-30 minutes each day. For instance, if wake up is usually 7:00am, wake your child at 6:45am, then 6:30am, and so on. Do the same with your child’s naps and meals.
2. Pack familiar sleep items
The next big piece is to prepare for your child’s sleep environment while traveling. You know how important the sleep environment is for your baby’s sleep at home and it is equally important while traveling. You want to do whatever you can to mimic your conducive sleep environment from home. Help your child feel secure in unfamiliar surroundings by bringing items from home, such as:
A favorite lovey, pajamas and sleep sack.
A portable white noise machine to block out unfamiliar sounds.
Blackout curtains or shades to create a dark sleep environment.
3. Plan travel times thoughtfully
You can’t always be picky about when your departure and arrival times are, but if you do have some control over those factors, keep these tips in mind:
For long-haul trips, nighttime flights can work well for young babies who will likely sleep through the journey.
For active toddlers, flights that align with their nap schedule can help reduce overtiredness.
If you’re traveling by car, aim to drive during nap time or after bedtime to maximize rest for your children and lessen the amount of time they are expected to be awake and sitting still.
During travel: managing sleep on the go
Prioritize rest over routine
Travel days are unpredictable, so focus on ensuring your child gets enough sleep overall—even if it doesn’t follow their usual schedule. If you are traveling from east-to-west, try to slightly stretch wake times by encouraging naps closer to the destination’s time zone. This can help you hold bedtime off a little when you reach your destination to be closer to the new time zone. If you are traveling west-to-east, try to offer naps slightly earlier to prepare for an earlier bedtime at your destination.
Create makeshift sleep environments
A lot will be out of your control when you are traveling but whenever possible, try to recreate a familiar sleep environment wherever you are. To do this you could try a bassinet, car seat, or stroller for naps. It’s also helpful to bring a portable white noise machine to act as a buffer against environmental sounds. Having a lightweight blanket to block out distractions and light in the airport or car is helpful as well. Even if your child will be napping in your lap during the flight, consider bringing your sleep sack to mimic bedtime at home.
Keep them comfortable
Travel can be overstimulating for little ones, so prioritize hydration, snacks, and regular diaper changes to keep your child comfortable and prevent overtiredness. If you wouldn’t normally use a pacifier for sleep but you know your child likes one, feel free to bring it and use it during travel to comfort them.
Adjusting to the destination time zone
Once you arrive, it’s time to help your child’s body clock adjust to the local schedule.
1. East-to-west (New York to California)
Push naps, meals, and bedtime later by 15-30 minutes each day until they align with the new local time.
Take advantage of natural light in the afternoon to help your child stay awake longer and shift their internal clock.
Use blackout curtains in the early morning to encourage longer sleep and discourage pre-dawn wake-ups.
2. West-to-east (California to New York)
Move naps and meals earlier each day to help reset their schedule and to align with the new local time.
Expose your child to plenty of natural light in the morning to signal that it’s time to start the day.
Wake your child earlier in the morning to align with the local time zone. This will naturally shift naps and bedtime earlier each day too.
3. Stick to the new schedule
Once you arrive, start following the destination’s time zone as soon as possible. Adjust naps, meals, and bedtime to the local clock rather than your child’s home schedule. However, for shorter trips (fewer than 3 days), consider staying on your home time zone if that’s easier.
4. Don’t underestimate the power of light
Light plays a huge role in our daily life for dictating when we sleep and when we wake. If your child is having a hard time waking earlier while you travel and thinks it’s still night time even though you need to start the day, expose them to light each morning. If your child is having a hard time staying awake and making it to bedtime- maybe they are trying to fall asleep for the night at 4 or 5pm- then you need to expose them to light in the afternoon and evening instead. Getting outside for 10-15 minutes in natural light can go a long way. If you can’t get outside, then try to stay near a bright window instead.
5. When your return home
Use the opposite instructions when you return home in order to help your child re-adjust to their home time zone. For example, if you traveled east-to-west for your trip then when you head home you’ll follow the west-to-east instructions to adjust back to normal!
Final thoughts
Traveling across time zones with babies and toddlers comes with its challenges, but it’s also an opportunity to create special family memories. With preparation, flexibility, and patience, you can help your little one adjust and enjoy good sleep no matter where you are.
And remember, no trip is perfect—there may be sleepless nights and cranky moments, but that’s okay. Focus on the positives, and know that you can always return to your normal sleep routine when you’re back home.
Stressing about your upcoming travel plan? Download my free Travel Sleep Survival Guide below:
