Crossing multiple time zones with children can turn an exciting family vacation into an exhausting ordeal if jet lag strikes hard. While adults struggle with the disorientation of jet lag, children often experience even more dramatic effects, leading to crankiness, sleep disruptions, and general misery for the whole family.
The good news? With proper planning and a few strategic approaches, you can minimize jet lag’s impact and help your kids adjust to their new time zone more quickly.
Understanding Jet Lag in Children
Jet lag occurs when your body’s internal clock, its circadian rhythm, falls out of sync with the local time at your destination. Children’s bodies are particularly sensitive to these disruptions because their sleep patterns and routines are often more rigid than adults’. Symptoms in kids can include difficulty falling asleep, waking up too early, irritability, fatigue, difficulty concentrating, and even digestive issues.
Generally, it takes about one day per time zone crossed to fully adjust, though children may need slightly longer depending on their age and temperament.
Before You Leave: Preparation Strategies
Gradually Shift Sleep Schedules
Starting three to four days before departure, begin adjusting your child’s bedtime and wake-up time by 15-30 minutes each day in the direction of your destination’s time zone. If you’re traveling east, move bedtime earlier; if heading west, push it later. This gradual transition makes the eventual shift less jarring.
Choose Flight Times Wisely
When possible, book flights that align with your child’s natural sleep patterns. Overnight flights traveling east can allow kids to sleep during the journey, potentially arriving closer to morning at your destination. For westward travel, daytime flights might work better.
Talk to Your Pediatrician
If your child has existing sleep issues or you’re particularly concerned about jet lag, discuss options with your doctor before traveling. They might have specific recommendations based on your child’s age and health.
During the Flight: Setting Up for Success
Sync to Destination Time Immediately
As soon as you board the plane, set your watches and devices to your destination’s time zone. Begin operating on that schedule right away, encouraging sleep or wakefulness accordingly.
Manage Light Exposure
Light is one of the most powerful tools for resetting circadian rhythms. If it’s nighttime at your destination, keep cabin lights dim, close window shades, and have your child wear an eye mask if they’ll tolerate it. If it’s daytime where you’re headed, expose them to as much light as possible.
Keep Kids Hydrated
Airplane cabin air is notoriously dry, and dehydration worsens jet lag symptoms. Offer water frequently throughout the flight and limit sugary drinks and caffeine (yes, even that chocolate milk).
Encourage Movement
When safe to do so, take walks up and down the aisle with your children. Movement helps circulation and can make it easier to sleep when the time comes.
Upon Arrival: The Critical First Days
Get Outside in Natural Sunlight
This is the single most effective jet lag remedy. Sunlight helps reset your body’s internal clock. Spend at least 30-60 minutes outside soon after arrival, especially in the morning. Plan outdoor activities like playground visits, walks, or swimming for those first crucial days.
Stick to Local Meal Times
Even if no one’s hungry, sit down together for meals at appropriate local times. Eating helps signal to the body what time of day it is. Focus on protein-rich breakfasts to promote alertness and lighter dinners to encourage sleepiness.
Resist the Nap Temptation (Mostly)
This is perhaps the hardest advice to follow with exhausted children, but letting kids take long naps can prolong jet lag. If your child absolutely needs to sleep, limit naps to 30-45 minutes and not too close to bedtime. For toddlers who still nap regularly, try to align nap time with what would be appropriate in the new time zone.
Maintain Bedtime Routines
Familiar routines provide comfort and signal that it’s time to sleep. Bring items from home like a favorite stuffed animal, blanket, or pillow. Follow your usual bedtime sequence, bath, story, and songs as closely as possible in your new location.
Create an Optimal Sleep Environment
Make the room as dark as possible with blackout curtains or shades. Use white noise machines or apps to mask unfamiliar sounds. Keep the room cool, and ensure your child is comfortable.
Age-Specific Strategies
Infants and Toddlers (0-3 years)
Young children often adapt more quickly than older kids, but they also can’t understand what’s happening. Stick rigidly to their routine once you arrive. Baby-wearing during the day can help keep overtired babies from napping too long, while still giving them needed rest.
Preschoolers (3-5 years)
Use simple explanations: “The sun wakes up at different times here!” Make adjusting an adventure with reward stickers for staying awake until local bedtime. Build in extra patience for meltdowns.
School-Age Children (6-12 years)
Older kids can understand jet lag and participate in the adjustment strategy. Involve them in the plan, explaining how light exposure and meal times help. They may still struggle with mood and energy, so build in downtime to your itinerary.
Teenagers
Teens often have the hardest time because their natural circadian rhythms already push toward later sleep times. Be especially vigilant about limiting screen time before bed, as the blue light can further disrupt their adjustment.
What About Melatonin?
Melatonin supplements have become increasingly popular for managing jet lag, and some parents consider them for their children. However, you should always consult your pediatrician before giving your child any supplement. If your doctor approves, melatonin is typically given 30-60 minutes before the desired bedtime in the new time zone. Dosing for children is much lower than for adults, and it’s meant for short-term use only.
When Jet Lag Strikes Hard: Damage Control
Despite your best efforts, sometimes jet lag hits hard. If your child is truly struggling:
- Lower your expectations and simplify your schedule for the first 2-3 days
- Choose flexible activities that can be cut short if needed
- Split up if you’re traveling with another adult. One parent can take the jet-lagged child back to rest while the other continues with the adjusted kids
- Remember that this is temporary; every day will get better
The Return Home
Don’t forget that you’ll face jet lag again on the return journey. Start adjusting back a day or two before you leave if possible, and build in a recovery day at home before school or work resumes.
Remember: This Too Shall Pass
Jet lag with kids is challenging, but it doesn’t have to derail your trip. The key is starting preparation early, being consistent with the new schedule, maximizing light exposure, and maintaining realistic expectations. Some children bounce back in a day, while others need the full week. Either way, the memories you create during your travels will far outlast the temporary discomfort of adjusting to time zones.
With patience, planning, and a little flexibility, your family can conquer jet lag and make the most of your international adventures. Safe travels!
