If you’re considering taking a long-haul flight with your baby or young child, don’t worry! The idea might seem daunting, especially when it comes to sleep, but rest assured that everything will be okay. This blog will take you through a few strategies for managing sleep on the plane and whilst abroad.
✨ What happens in the sky, stays in the sky! ✨
As a baby and child sleep consultant, I often share the following tips with families I work with to help make long-haul flights smoother and more restful for everyone involved.
1. Take off and landing: protecting little ears
It’s a good idea to feed your baby during take-off and landing. This helps equalise ear pressure, which can be uncomfortable for little ones. If your child uses a dummy, that can help too.
2. Sleep space: ask about options
Many long-haul flights offer extra seating options or bassinet spaces. These can make sleep more comfortable and give you a moment to kick back too. It’s worth enquiring with your airline in advance.
3. Sticking to the schedule
Try to maintain your baby’s usual nap times and wake windows during the flight. This helps them sleep when the cabin lights dim. But don’t let it stress you out, sometimes it’s just not possible to keep them awake, and that’s okay!
4. Snacks, Snacks, Snacks!
Airplane food isn’t always little-one-friendly. If your child is on solids, bring your own food and plenty of it. Familiar, nutritious snacks can go a long way and keep hydrated.
5. Comfort essentials
Pack your child’s favourite cuddly toy, blanket, or comfort item. These familiar things can offer emotional security. For older children, a pad and crayons can help pass the time.
6. Clothing and hygiene
Accidents happen! Pack a couple of spare outfits for your child and one for yourself, just in case. I also recommend bringing a small pack of anti-bac wipes to clean surfaces like tray tables. (Health and safety nerd here but it’s worth it!)
7. Flight timings and managing sleep schedule
- Landing in the evening? Try to keep your little one awake until local bedtime.
- Landing in the morning? Let them sleep toward the end of the flight so they’re refreshed for the day.
Once you arrive, get outside and let them move around as fresh air and natural light will help set their circadian rhythm.
8. Bedtime abroad: settle into routine
- Dim lights 90 minutes before bedtime to support melatonin production.
- Stick to your normal bedtime routine…here is a good bedtime routine I prepared earlier 😉.
- Offer a low-sugar, easy-to-digest snack about an hour before sleep.
9. Mornings: Start the day right
Get up at your usual time, even if the night was rough. This helps regulate your child’s internal body clock:
- No later than 7:30 AM for babies on more than one nap
- No later than 8:00 AM for toddlers on one or no naps
10. Holiday naps: go with the flow
Holiday days are often full of adventure, so many naps will be on the go. Ideally, aim for at least one nap in the cot, preferably the first nap of the day.
11. Returning home: flip it in reverse
When you’re back in the UK, simply reverse the steps. Reintroduce your usual schedule and allow time for your child to adjust.
On average, it takes 1 day per hour of time difference to reset sleep. Be patient, consistent, and gentle, and things will settle in about a week.
Most Importantly… Family Fun First ❤️
This is your holiday. Take it easy. Let go of perfection. Make memories you’ll cherish for a lifetime.
here is a little extra blog giving you some additional sleep tips for holiday sleep. If sleep isn’t perfect while you’re away, that’s okay. You’ve got this.
Did you know that I also offer a holiday sleep plan for families I have worked with before just to help them adjust to the new time zone.
If you are struggling 7-10 days after you return to the UK please get in touch. Book a free, no obligation call and we can talk about working together to get you a better night’s sleep.
