Long-Haul Flights with Kids Sleep: My Ultimate Guide
If you’re planning a long-haul trip with kids, let me be the first to say—you can do this! And yes, it might even go smoother than expected, especially with a bit of thoughtful planning. I’ve done this multiple times now since my boys were young babies, and while my husband always says, “What are you worried about? The kids are always so good on the plane,” I like to remind him: “That’s because I’ve been preparing for weeks!”
Here’s everything I’ve learned—from babies to toddlers to older kids—so you can travel smarter, feel calmer, and maybe even get some sleep along the way - sleep for the kids but never for myself....haha!
1. Night Flights VS Day Flights
If it’s an option, I always choose the night flight when the kids are younger. Timing is everything when it comes to sleep, and overnight travel lines up better with their natural circadian rhythms. They'll be more likely to accept sleep if they are tired enough, you also have melatonin (sleepy hormone) on your side that is coming whether you like it or not. - the key is to offer sleep at the right time and that they are tired enough.
2. Preparation Is Key
Creating a cozy, familiar sleep environment is my #1 priority. Here's what I always pack to help my kids feel more comfortable when it comes to sleep;
Sleep sacks (when they are infants, young toddlers) and dress them in PJ's before boarding (long sleeve and socks as it's normally freezing on the plane)
Loveys, comforters, teddies
Their own pillows and blankets (this is essential to make it comfy as the plane pillows and blankets are not great)
Inflatable footrests (perfect for creating a mini bed for toddlers or until they are too long to stretch out)
Cot sheets to make their seat area more comfortable (place it over the seat, and inflatable footrest - it also helps keep it all together)
Eye masks and neck pillows (for older kids that are unable to lie fully flat)
"Seat to Sleep" inflatable cushions (for older kids—review coming soon!)
Compact travel buggy / stroller - to help extend sleep when you land through immigration / baggage, much easier not to have to carry a tired / sleeping child. My fave - BabyZen Yoyo as its compact enough that you can carry-on the plane and never run the risk of the airline losing it on the other side. You will also have access to it immediately after de-planing to pop your child in if they are still tired/ or sleeping.
3. Stick to Their Routine—But With Travel Tweaks
Maintain your child's sleep routine as much as possible. That might mean pajamas before boarding and a story on the plane, brushing teeth on board, when the lights dim and it's time for bed confidently saying “it’s time for sleep now.” If your kids are old enough, communicate your expectations: “First we’ll have dinner and watch a show, then everyone will close their eyes and have a sleep.”
I am not a medical professional, so I can't advise but from personal experience I avoid medications like children's Benadryl or melatonin. While tempting for older kids, they can backfire—causing hyperactivity or grogginess. Natural sleep wins here, every time.
4. Pre-Board Energy run about
Before boarding, let your little ones run, climb, crawl—anything to burn off energy. The goal? Exhaustion (the good kind). A tired kid is more likely to accept sleep when it's time.
And a little pro-parenting hack: we never let our boys walk or crawl up and down the plane aisle when they were younger. We carried them for toilet breaks or nappy changes so they never thought it was an option. They’re now 5 and 7 and still don’t ask to walk the aisles! This no doubt depends on your kids temperament of course, but we have held that boundary and it's just not an option - it's worked for us!
5. Board Early or Late?
I used to board last while my husband went ahead with the luggage. But eventually I found it better for everyone—especially the kids—to board early. It’s quieter, calmer, and gives them time to settle before the crowd rushes in.
6. Age-Specific Travel Tips
6 Months and Under
Personally the easiest age to travel!
Newborn - 3 months is the best. Yes, it's a lot of stuff but they sleep a lot and don’t move as much.
Bring a nursing pillow for extra comfort for sleep.
Night flight preferred, but day flights are totally doable.
If possible, reserve a bassinet early - I have never been lucky enough to get a bassinet, but worth a try.
7 Months to 15 Months
Mobility starts kicking in
Baby carrier helps for walking the aisle, boarding and immigration lines - saves your back!
If you book a seat and take a car seat onboard - make sure they like sleeping in the car seat to utilize this hands free/ lap free safe sleep space otherwise it's more of a hindrance taking up space that you can't use.
If lap child a nursing pillow helps a lot when it comes to comfort and sleep.
Travel buggy/stroller to extend sleeping when you land and going through immigration / baggage claim.
15 Months to 2.5-3 Years
Personally for me the trickiest age to fly! but it wouldn't put me off flying
I always opt for a night flight with this age if possible. I also would recommend if it's affordable a seat for them at this age was much needed.
Create a bed with seat, blow up footrest, blanket, cot sheet and sleep bag.
For day flights: SNACKS, TOYS, and one new item to unwrap per hour which helped entertain
Limited attention spans, so variety is key.
I always try to avoid bulkhead seats if using inflatable footrests for night flights (we did try it one time, it was harder to stabilise the footrests so they didn’t sleep as long as they normally do)—those are easier to wedge in between non-bulk head seats. Also the arm rests on bulk-head seats are fixed, so they are unable to lie on you for comfort. If it's a day flight - I always opted for bulk heads if they were available for more space when they were awake.
Travel buggy/stroller to extend sleeping when you land and going through immigration / baggage claim.
3 to 4 Years
Travel gets easier! They are able to handle longer wake periods and less stress by trying to get them to sleep past their bedtime.
They’ll watch shows for longer periods of time, draw, and play more independently.
If they still fit, continue the footrest bed setup and clear communication and boundaries on when they will try to fall asleep.
Keep familiar sleep items close, still a similar bedtime routine on the plane is key for this age group. Sleep cues help!
5+ Years
Sleep gets harder due to size, but they can handle being awake for longer periods without melting down
Emphasise comfort: neck pillows, eye masks, and Seat to Sleep inflatables - to help them fall asleep in a sitting up position in economy
Still have a clear routine and communication: “After dinner, lights off, it's time for sleep.”
7. Seats & Sleep Setups:
On-the-lap babies: Nursing pillow is a lifesaver.
Extra seat under age 2? Consider bringing a car seat if your child loves sleeping in it. My mistake: bringing it for a baby who hated it—it just took up space.
Inflatable footrests to create a mini bed: Check airline rules (we’ve never had issues with BA or AA).
Neck pillows & Eye Masks: For older kids not able to lie flat anymore.
Seat to Sleep: A great option for seated sleep for 3+ years —review coming soon!
Tip: blow up footrests using the air vent above your seat—it’s faster and less exhausting.
8. Don’t Skip the Sleep Routine
Even in the chaos of travel, routines help:
Change into pajamas at the airport before you board. Always change the nappy or use the toilet before boarding.
Do a mini bedtime routine when it's time for sleep
White noise from the plane to your advantage
Pack all the comforts from home: teddy, blanket, pillow—even cot sheets if your making a mini bed!
9. Adjusting After Landing
Jet lag? Big time difference? Head straight for:
Natural light
Fresh air
A small snack
Avoid letting them nap longer than they usually do in the day. Get straight into their normal routine in local time. Don't make up for lost sleep - this causes a rollercoaster effect on sleep and more likely to be a long wake in the middle of the night. Cap that day sleep (if they nap still) to help their body clock adjust quicker to the local time.
Final Thoughts
Traveling with children is no small feat—but with preparation, the right gear, and a little positive mindset, it’s totally doable. Comfort, routine, timing, and snacks (SO many snacks) are your travel toolkit.
Sure, sleep won’t be perfect. But it will happen. And when it does, it’ll make those long hours in the air feel just a little shorter.
