Traveling with kids can be a fun adventure, but it can also throw a wrench into your child’s sleep routine. Whether you’re on a road trip or flying across the country, setting up a sleep environment that feels as familiar and comforting as possible can help your child sleep better and adjust more easily to the new setting. The key to setting up a sleep environment while traveling with kids is to focus on these four key components: safe, dark, cool and quiet.
Safe Sleep Environment
The first priority is safety. While it’s tempting to let your little one sleep wherever they can find space, it’s important to create a safe and secure environment. This ensures they can sleep soundly without unnecessary risks.
For Babies in Cribs:
- Use a Pack ‘n Play: Pack ‘n Plays are portable, easy to set up, and offer a safe sleep space for your baby. If you’re flying, many airlines allow you to check this item free of charge.
- Rent a Crib: Many hotels and vacation rentals offer cribs for families traveling with infants. Be sure to ask for one ahead of time to ensure it’s available and meets safety standards. I’ve also had a great experience renting a crib from Babyquip.
- Bring Familiar Bedding: Pack your baby’s crib sheets from home. The familiar smell will help them feel more comfortable in an unfamiliar place.
For Toddlers and Big Kids in Beds:
- Blow-Up Toddler Bed: For kiddos who have outgrown a crib, a blow-up toddler bed is a great travel-friendly option. It even has built-in rails so they don’t fall out.
- Use Bed Rails: If your child is used to sleeping in a bed with rails at home, you’ll need to consider this. The easiest solution I have found is placing pillows underneath the sheet next to the child to create a little barrier between them and the edge of the bed. Super easy fix.
- Comfort Objects: Bring your child’s favorite blanket, stuffed animal, or a pillow from home. These comfort objects can provide a sense of security and make the new sleep space feel like home.
Cool Sleep Environment
Most babies and toddlers sleep better when the room is at a comfortable, cool temperature. Whether you’re staying in a hotel room or a rental house, it’s essential to regulate the temperature for optimal sleep.
- Check the Temperature: Make sure the room temperature is between 68-72°F (20-22°C). This is considered the ideal range for baby and toddler sleep.
- Pack Light Layers: If the room is too warm, dress your baby or toddler in lightweight, breathable layers. A sleep sack for babies or a light blanket for toddlers can help keep them comfortable without overheating.
Quiet Sleep Environment
A quiet environment is essential for promoting deep, restful sleep. While it may not always be possible to control all noises while traveling, there are ways to minimize distractions.
- Travel White Noise Machine: Bring along a portable white noise machine or download a white noise app on your phone. This will help limit sounds from outside that could disrupt naps or bedtime.
- Earplugs for parents: If you’re staying in a noisy location, earplugs for adults can help keep the noise to a minimum without disturbing your baby’s sleep.
Dark Sleep Environment
Darkness plays a critical role in regulating your child’s sleep-wake cycle, especially when it’s time for naps or bedtime. When you’re traveling, it’s important to make the sleep space as dark as possible.
- DIY Blackout Curtains: If your hotel or rental doesn’t have blackout curtains, bring along your own. You can use black garbage bags and blue painter’s tape to create an effective blackout solution. Simply tape the garbage bags over the windows to block out light. Aluminum foil or cardboard are also super effective.
- Eye Mask for Toddlers: Some toddlers and older kids may enjoy wearing an eye mask, especially if they’re used to sleeping in a dark room at home. It’s a simple and effective way to block out unwanted light.
- Travel-Sized Blackout Window Covers: There are many compact, portable options available to make any room pitch dark. Consider investing in a travel blackout curtain that you can easily set up in any hotel room.
Setting up a sleep environment while traveling with kids doesn’t have to be stressful. By focusing on the four components—safe, cool, quiet, and dark—you can help your baby or toddler feel comfortable and secure in their new environment. With just a few travel-friendly items, you can recreate a sleep-friendly space that mirrors the comfort of home, ensuring everyone gets the rest they need.
Stephanie Quinto is the founder of Catching Dreams Consulting. You can follow her on Instagram and Facebook.