Babies typically do best when life is predictable and stable. When routines get disrupted, it is common for problems with sleep to pop up. Naps become shorter, saying goodnight becomes a struggle, and nights become restless.
The good news, however, is that these sleep disruptions are normal, almost always temporary, and there are ways to mitigate any issues that may arise.
This article explores how changes to your baby’s routine can impact sleep, the signs to watch for, and gentle ways to support your little one through the adjustment. It’s a helpful guide for the holidays, family visits, travel, or any busy week that brings a change of pace.
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Babies rely on routine to regulate their biological clocks
Most adults can handle late nights, early mornings, or skipped meals whereas babies cannot. Sleep, especially, can become an issue when things change due to circadian rhythms still developing in little ones. As their circadian rhythm is not yet fully developed, they rely on external cues such as light, meal times, nap routines, and familiar surroundings to recognize when it is time to sleep. When these cues change or are missing, their bodies get confused.
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Travel, visitors, and big events can lead to overstimulation
Holidays, trips, and family gatherings tend to include:
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New people
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Loud(er) environments
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Travel “hustle and bustle”
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Long and/or exciting daytime activities
All the above can lead to cortisol increases which can make it harder for babies to fall asleep for their daytime nap(s) or at the end of a long day. Of course, it depends on your little one’s temperament, but these busy days tend to overwhelm most babies.
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Disrupted sleep associations
Babies usually sleep better when they are in a familiar bed in a familiar room. Even small things, such as the smell of their sheets and/or ambient room noises, can make a noticeable difference to the baby. New locations remove many of these familiar comforts, making sleep more difficult.
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Separation anxiety can become worse when in unfamiliar environments
Babies, especially those between 6-18 months, are more likely to experience issues regarding separation anxiety. When routines or environments change, they may cling even harder to their caregivers.
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Physical fatigue from travel
Long days, changes to meal times, different sleeping arrangements, long periods of time spent in a car or plane where movement is limited, and naps in cars or strollers often result in getting “overtired.” When a baby gets overtired, it can actually become harder for them to fall and stay asleep.
There are some signs you can watch out for that could indicate that current schedule changes may be causing some issues. Things to look out for in your little one include:
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Short or skipped naps
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Waking frequently throughout the night
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Waking earlier than normal
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Taking longer to fall asleep
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Increased caregiver clinginess
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Crying before bedtime
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Reduced appetite
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Needing contact or motion to fall asleep
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Behaviors that mimic sleep regressions
The above signs are not a big cause for concern, rather they just signal that your baby is working on adjusting to the changes.
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Keep the routine consistent, especially if the timing is not
When nap or sleeping time changes, keep the routine as similar to the one back home as possible. For example, if your baby is used to napping right after their afternoon bottle, aim to allow them this same nap time while away. If your baby is used to sleeping in a cradle, consider bringing it along on your trip if possible.
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Put together a portable mini sleep environment
Bring along a “travel sleep pack” with items your baby associates with bedtime. For example, if you usually use a white noise machine at home, you should bring it along with you to provide familiar audio cues that signal bed time. Items such as soft night toys or a special blanket are easy to bring along as well. Additionally, sheets from home can provide that familiar scent.
To help reduce external distractions, you can bring a canopy that can provide a cozy, relaxing environment. This can also be done using travel blackout curtains, but those may be a bit more work to pack and set up.
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Protect one nap per day
When schedules get busy, it is important to choose one nap to keep consistent. The first nap of the day is typically the most rejuvenating and tends to be the easiest to keep up with. This first nap helps keep cortisol steady for the rest of the day.
If you are out during that nap time, you can use a stroller or baby carrier with a hood. If desired and possible, you can use a white noise machine to block out external noises.
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Use motion strategically
Movement is very useful when it comes to calming down your baby. When sleep schedules become irregular, they can be even more useful as the motion provides important comfort and familiar touch. Besides rocking the little one in your arms, you can also walk around with them in the stroller, drive in the car seat, or bring along a bouncing cradle if you have somewhere to set it up (such as a doorframe using a clamp).
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Offer extra comfort without worrying about creating bad habits
Your baby may need some extra support and attention during this period, which is completely normal. You may worry that providing extra support, such as holding them until they fall asleep, may undo the independent sleeping progress already made. However, it is very unlikely that this temporary support would lead to the creation or revival of any bad habits.
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Avoid overstimulating environments around bedtime
When in busier environments for extended lengths of time, experiencing overstimulation is almost a sure thing for your little one. It can make it difficult to settle down for bed if brought directly from the overstimulating environment into the sleeping area. Instead, it can be really helpful to set aside extra time to decompress about an hour or 90 minutes before bedtime if possible. To create this buffer zone, you can:
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Dim the lights
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Use quiet voices
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Reduce/limit visitors
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Play quietly and gently
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Have a warm bath
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Play soothing sounds or calm music
These can all help to reset your baby’s nervous system, which should make it easier to fall and stay asleep.
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Manage time-zone changes gradually
If changing time zones during your travels, it can be helpful to slowly begin the transition before leaving for the trip. Start shifting naps and bed time by 15-30 minutes each day leading up to the trip, allowing for a gentle transition.
During travel, you should try to do the following to minimize disruptions:
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Keep the sleeping area dark using curtains or the crib tent until it is time for your baby to wake up and get the day started
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Expose your baby to direct morning sunlight by taking a quick trip outside if possible
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Use white noise to block out unfamiliar late-night or early-morning noise
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Offer more naps during the first day if needed and possible
After arriving at your destination, you should expect the adjustment to take about 2-5 days (depending on travel distance and your little one’s age).
Holidays or other gatherings can often cause some disruption to naps or bed times. To minimize these disruptions, you can give these tips a try:
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Plan naps early, ideally right before you need to leave for the event
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Set boundaries (i.e. “we need to leave right after dinner to make bed time”)
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Avoid passing the baby around too close to bed/nap time as this may make them excited or overstimulated
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Bring tools to set up a quiet place (such as a sound machine and portable crib) if they will need to sleep during/at the gathering
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Use gradual, calm transitions after spending time in big and loud environments
Travel days can be hard on both parent and child. Sitting in an enclosed space for long periods of time can be really hard for babies and toddlers, especially if they also struggle with falling asleep during the trip. There are, thankfully, ways to ease this stress which are discussed below.
Plane travel:
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When booking long-haul flights, see if the airline offers seats with a bassinet (usually for babies up to 8 months, but can sometimes be used by toddlers under 2 years depending on the airline)
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Feed during takeoff and landing to help relieve ear pressure
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Use a baby carrier or wrap during naps to provide some familiar contact
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Dress your baby in layers as plane temperatures can be unpredictable
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Bring a familiar blanket or sleep sack in case the plane is cold
Car travel:
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Plan drives during nap windows
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Stop every 1-2 hours for quick driving breaks to stretch
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Bring a white noise machine and use the same setting they hear at home
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Use a window shade to reduce sunlight
Train travel:
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Pick seats towards the middle of the train car to reduce any noise from doors or vestibules
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Use a baby carrier or wrap during naps
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Bring a familiar blanket or sleep sack for warmth
After returning from a trip away from home, it is important to help your little one adjust back to their normal sleep routine. It is important to focus on the following for those first few days back home:
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Reinstate normal nap windows, going back to what was working before you left for your trip
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Emphasize quiet downtime for 30-60 minutes before starting the normal bedtime routine
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Use the same sleeping environment (bed, sheets, white noise, etc.) as before the trip
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Keep bedtime a little bit earlier for the first few nights to prevent overtiredness
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Offer extra comfort at first if needed, but slowly shift back to your usual settling style
The occasional irregular sleep schedules are a natural part of life, especially during holidays, trips, and other gatherings. Most babies are sensitive to changes in their schedule, and their sleep can often reflect that. With that said, by providing consistent cues, extra comfort, and a little bit of preparation, you can help your little one adjust and feel grounded regardless of where you are!
