Flying With Little Ones at Sleep Times: How to Manage Parent Expectations and Stress
Travelling with young children can feel like a daunting task. The thought of being confined in a plane with an unpredictable baby or toddler (or both!) can send even the most seasoned parents into a spiral of anxiety. Will they sleep? Will they cry the whole time? Will I survive this flight?
I’ve been there. With three kids close in age, I’ve done everything from solo flights with toddlers to long-haul international journeys. Over the years, I’ve learned how to make these experiences less stressful—for both me and my children. Whether you’re a first-time flyer or a frequent flier with kids, here’s your ultimate guide to flying with little ones.
Manage Your Expectations
The first and most important rule of flying with kids: let go of perfection. Your child might not sleep. They might cry. They might refuse to sit still. And that’s okay.
Airplanes are new environments for children—loud, bright, and full of unfamiliar faces and sounds. Accepting that some things are out of your control will help you stay calm and flexible. When you’re calm, your children can mirror your energy, making the entire experience smoother.
Preparation is Everything
1. Prepare Your Child
Talk to your child about the flight in advance. For toddlers, role-playing can be a game-changer. Pretend to board an airplane at home, buckle seatbelts, and show them how to sit quietly. Explain what will happen step-by-step:
“We’ll go through security and put our bags on a belt.”
“We’ll sit in seats and wear seatbelts to stay safe.”
“We’ll try to rest or sleep because it’s a long ride.”
Set expectations about what they can bring (toys, snacks, comfort items) and make it fun!
2. Pack a Bag of Random Treasures
Head to your local dollar store and fill a bag with inexpensive, novel toys and activities. Think stickers, magnetic boards, water-painting books, or small figurines. These surprises can keep little ones occupied when boredom sets in.
Bonus: If something gets lost under a seat, it’s no big deal.
3. Snacks Are Your Best Friend
Pack a variety of snacks to keep your child’s tummy happy. Stick to familiar foods that won’t upset their stomach, and consider portioning snacks into small containers for easy access. Think dry cereal, fruit slices, crackers, or pouches.
Navigating Sleep on the Plane
Sleep can be one of the trickiest parts of flying with kids. Some children will naturally drift off, while others will fight it with every ounce of their being.
1. Cue Sleep, Don’t Force It
You can’t make your child sleep, but you can set the stage for rest. Use familiar sleep cues like comforters, favourite blankets, or bedtime routines. If it’s an evening flight, change them into pyjamas, brush their teeth, and dim the lights around you as much as possible.
Try phrases like, “Let’s just try to rest,” and model restful behaviour yourself. Shut your eyes, turn off your phone, and be as boring as possible.
2. Know Your Child’s Triggers
Some children are overstimulated by screens, which can make it harder for them to fall asleep. Save screen time as a last resort for when sleep just isn’t happening.
3. Walk It Out
For babies or toddlers who won’t settle in their seat, consider using a baby carrier or walking up and down the aisle. Movement can help them relax, and it gives you a chance to regulate your own stress.
Staying Calm Amid Chaos
Flying with kids is a test of patience. When your child is overtired or crying, it’s easy to feel overwhelmed. But remember, your calm is their calm.
Focus on Your Calm, Not Theirs: Kids can’t always regulate their emotions, but they can borrow from your energy. Stay patient, even when things feel chaotic.
Forget About Onlookers: The judgmental glances of fellow passengers don’t matter. Most of them have been there before, and if they haven’t, that’s on them—not you.
Plan for the Unexpected
Things will go wrong. Your child might miss a nap or eat too many snacks. The plane might experience turbulence, or a flight attendant might ask you to adjust your sleeping setup. Prepare for flexibility and remind yourself: this is just one day.
Even if the flight feels like a disaster, focus on what’s waiting for you at the other end—a family adventure, new memories, and the joy of exploring together.
Tips for Adjusting to a New Time Zone
If you’re travelling internationally or across time zones, help your child’s body clock adjust quickly:
Expose Them to Natural Light: Light helps reset the body’s circadian rhythm.
Stick to Local Meal Times: Eating on the local schedule signals the body to adjust.
Social Interaction: Engage them in activities that align with the destination’s daytime hours.
The Power of Teamwork
If you’re travelling with a partner or another adult, plan ahead to share responsibilities. Decide who will manage which child (if you have multiple) and take turns so everyone gets a chance to rest. Supporting each other sets a great example for your kids and reduces stress for everyone.
Travelling with kids is rarely easy, but it’s almost always worth it. Every trip is an opportunity to learn, grow, and adapt—both for you and your children.
So the next time you’re staring down a long flight with little ones, take a deep breath. You’ve got this. Prepare as best as you can, manage your expectations, and remember: this is just one moment in your parenting journey. On the other side is the destination—an opportunity for fun, connection, and making memories with your family.
"Every tough moment in parenting is an opportunity for growth—for both you and your child. Embrace the challenges, for they make you stronger."
Until next time, Thrivers!