Off on an adventure?

Excellent. I’ve flown a LOT with my three small people and we made amazing memories. I learnt a few tricks along the way that made travel easier.

You might be anxious about how your baby or toddler will travel. The truth is, babies and toddlers usually manage long haul flights and changing time zones, better than we expect.

Tips for helping your baby or toddler sleep well during international travel.

Book a baby bassinet on your flight

You will need to check with your chosen airline, but generally if your baby is under two years of age, weighs less than 11kgs and can fit within the bassinet dimensions, then this little beauty is going to make flying so much easier. You’ll have your hands free and your baby has a dedicated sleep space.

Use the footwell to create a bed

If your baby won’t fit in a bassinet then book a separate seat just for your baby - if finances allow. You will feel more comfortable with more room to move, and you can use the footwell to your advantage. You might have heard about inflatable pillows that fill the footwell of the seat to create a flat sleep surface for your little one. These are brilliant but not all airlines will allow them. You can improvise though! Place luggage in the footwell of your little one’s seat, so they can stretch out flat with their head on their seat and their legs on top of your bags. Most small children struggle to fall asleep sitting upright and by creating a bit more room they will lay down and get much better sleep during your flight. Of course, ALWAYS follow the instructions and advice of your cabin crew. We are also aware that following the safe sleep guidelines is almost impossible on an aircraft. Just do your best - keep a close eye on your baby when they are asleep, remove loose items from their sleep space, and always sleep your baby on their back.

Comfort items

Pack a blanket that smells like home and a favourite soft toy. Pack these in your carry on luggage so your child can snuggle down for a good sleep on the plane. If your baby has a dummy then pack several spares – you may not find the same brand overseas and you know they’re going to get it wedged under their seat before the plane leaves the runway!

Feed on take off and landing

Babies can struggle to equalise the pressure in their ears and they can find this uncomfortable and distressing. Feeding during take off and landing helps to equalise the pressure in their ears.

Time it right

If your plane will land at your destination in the evening or at night time, then try to keep your little one awake for the last 5-6 hours of the flight. This ensures that when you arrive at your accommodation they are ready to settle down for a big long sleep, and they’re already starting to adapt to the new time zone. If your plane lands in the morning or at midday, then encourage your baby or toddler to sleep as much as possible during the last 5-6 hours of the flight – this might mean keeping them awake during the first part of your flight so they will sleep closer to landing time. Then when you hop off the plane they should be ready for a day of exploring and will (hopefully) be ready to settle down for their night time sleep in the evening.

Daylight is your friend

Once you land be sure to give your child lots of bright daylight and exercise during the day, and keep it dark and boring overnight. This helps their circadian rhythm fall in to sync with the new time zone. If your child is very wakeful overnight, then keep it dark, boring and uninteresting. If they are wide awake with no signs of settling, then choose a quiet activity such as reading a story under dim lighting instead of watching a loud exciting tv show. At first you will have a few tricky nights, but try not to worry – your child will adapt.

Limit naps

It’s really tempting to let your baby or toddler have hours and hours of day time naps when you arrive. The problem with this is that it will take much longer for their circadian rhythm to adjust to the new timezone. As a rule, offer one more nap than they usually have on the first day you arrive and only let them nap for as long as they typically would at home. If your baby usually has 2 x 1 hour day naps, then let them have 3 x 1 hour day naps (if needed). If your 3 year old doesn’t nap anymore, it’s ok to let them have a 1 hour day nap on the first day, just so they are a little easier to be around. If you can stick to these rules on the first day, often they are exhausted by the time the first night rolls around, they sleep heavily, then wake up in the morning ready to go – job done, they’ve adjusted!

Set your wake up time

Your wake up time and bedtime act like signs posts for your circadian rhythm and it’s no different for little people. During your trip, set a wake up time for the family and stick to it. Even if you have a dreadful night, still get up when that alarm clock sounds. If you keep letting yourself (or your children) sleep in, then your body clock won’t adjust. Children should have a set bedtime too. If they quickly start to sleep well overnight they’ll be more settled and ready for adventure during the day – everyone wins!

Luggage

This one has nothing to do with sleep and everything to do with making your trip manageable for you. Buy a really comfortable back pack. Forget about looking stylish - handbags, shoulder bags, purses – they’re all really annoying when you’re managing suitcases, travel prams and tired kids. You can still have your wheely suitcase, but for your day pack use a backpack that has spots for drink bottles, snacks, and a hidden compartment for passports/boarding passes that you can access without taking your backpack off. You want your hands and arms free to grab your toddler before they dive in to the Trevi fountain. Trust me.

Adjust your expectations

Travel isn’t the same with kids. There will be lots of things you’d like to do that just don’t fit around your children. You’ll spend more time marvelling at your toddlers new leaf collection than you will at the paintings in the Louvre. It’s ok. You’re still making beautiful memories and the Louvre will still be there when your kids grow up.

Bon voyage!

-Dr Fallon Cook

Sleep Practitioner

International travel with your baby