How to Manage Jet Lag with Kids

I know traveling across time zones with kids can be daunting, especially when jet lag disrupts their sleep and routines. How to manage jet lag with kids is a top fear of many parents when taking their kids abroad (well that and surviving a long haul flight). While adjusting to a new time zone takes time, strategic planning can make the transition smoother. Here’s a step-by-step guide to helping your family minimize jet lag and enjoy your travels. But also please always remember to throw all those unrealistic expectations out the window and just embrace the chaos of traveling with kids. It can be fun if you let it be!

Step 1: Adjust Sleep Schedules Before Departure

A few days before your trip, gradually shift your child’s sleep and meal times closer to the destination’s time zone.

• Move bedtime and wake-up time by 15-30 minutes per day leading up to departure.
• If traveling east, shift bedtime earlier; if traveling west, shift bedtime later.
• Adjust meal times accordingly to help reset their internal clocks.

Hot tip: If you can swing it, I always have my husband take off a few days before our international trip to adjust his sleep schedule to our destination time zone. This is amazingly helpful for overnight international flights. That way, he can be more on call to help kiddos during the flight while I can focus on getting a bit more sleep. This way you aren’t traveling with two completely wiped out parents.

Step 2: Ensure Rest Before Travel Day

Overtired kids handle jet lag worse, so prioritize rest before your trip. This is of course easier said than done I mean hi, infants and toddlers sleeping when we ask them to is well out of our control sometimes. Take these with a grain of salt and just try your best. Remember to let go of unrealistic expectations.

• Avoid last-minute packing and stressful pre-travel activities.
• Ensure your child gets a full night’s sleep before departure (if possible).
• Stick to regular nap times before the trip if they still nap.

Step 3: Manage Sleep During the Flight

Taking the red-eye can be really hit or miss on how well it goes for kids. Sometimes they sleep the whole flight like little angels. Other times, they decide being up all night is just the life for them.

• If flying overnight, encourage kids to sleep on the plane by bringing familiar sleep items like a travel pillow, blanket, or stuffed animal.
• If flying on an airline that allows blow up sleep devices, consider bringing one to allow smaller children to sleep flat. Always check airline restrictions before lugging these along.
• For littles, bring everything to mimic their at home bedtime routine on the plane to encourage sleep.
• For older kids, use noise-canceling headphones and/or an eye mask to reduce disturbances.
• Avoid screen time right before sleep to encourage relaxation.
• Stay hydrated and offer light, healthy snacks.

Step 4: Sync with Local Time Upon Arrival

The faster you can get everyone on the new time zone, the better.

• As soon as you land, switch to local time for meals and activities.
• Encourage kids to stay awake until the local bedtime—even if it means keeping them engaged with outdoor activities.
• If naps are necessary, keep them short (20-30 minutes) to avoid disrupting nighttime sleep.

Step 5: Optimize Light Exposure

We all know light exposure plays a huge part in adjusting your circadian rhythm. Keep this in mind as you all try to adapt to a new time zone.

• Morning sunlight helps adjust to an earlier time zone (eastward travel).
• Afternoon sunlight helps adjust to a later time zone (westward travel).
• Keep the room dark with blackout curtains or a sleep mask at bedtime. When we’re road tripping we usually bring two black flat sheets and tape to hang over the windows to help keep rooms dark for little ones.

Step 6: Maintain a Bedtime Routine

A familiar bedtime routine can help kids settle into their new schedule in new places.

• Follow the same bath, story, and sleep routine as at home.
• Bring comfort items like a favorite blanket or stuffed toy.
• Avoid stimulating activities close to bedtime.

Step 7: Stay Hydrated + Eat Right

Dehydration can worsen jet lag symptoms. Keep nutrition a priority while traveling.

• Encourage kids to drink plenty of water before, during, and after the flight. We love adding electrolytes to their water to ensure they are getting essential minerals to help with dehydration.
• Avoid sugary or caffeinated drinks and food.
• Offer light, protein-rich meals to support energy levels.

Step 8: Be Patient + Flexible

Getting kids adjusted to your new time zone can take time. Again, expect it to go horribly and hopefully you will be pleasantly surprised (instead of the other way around).

• Expect an adjustment period of one to three days after flying.
• Allow for extra downtime in the first couple of days. I usually don’t plan anything major the first two days to make sure we have plenty of flexibility with adjusting.
• If kids wake up too early, try quiet activities in a dimly lit room.
• If they struggle to sleep at night, a short evening walk can help reset their clock.

Key Takeaways

Handling jet lag with kids requires patience, but by preparing in advance and following these strategies, you can ease the transition and help them adapt faster. Every child adjusts differently, so stay flexible and focus on enjoying your trip! Remember, letting go of any expectations for your kids to sleep a certain amount or adjust by a certain time will make things less frustrating if they don’t go as planned. Find ways to make the best out of it by enjoying more evening activities or catching a magical sunrise at the beginning of your trip.

Other Family Travel Planning Resources

• 7 Ways to Save Money When Traveling as a Family
• How to Plan the Perfect Family Vacation: A Step-by-Step Guide
• Check Out Our Favorite Travel Gear

Pin Now, Read Later