How to Fight Jet Lag: 8 Ways to Help Your Kids

Traveling with kids can spark excitement and nerves, especially when jet lag is part of the journey. If your itinerary includes crossing multiple time zones, the consequence can lead to cranky children and tired parents. Fortunately, there are effective ways to fight jet lag and help your little ones adjust seamlessly to new time zones. Here are our 8 best tips for fighting jet lag when traveling with children.

Understand Jet Lag
Plan Ahead
Keep Active During the Flight
Create a Cozy Sleep Space
Be Patient and Flexible
Keep a Routine
Encourage Outdoor Time

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Understand Jet Lag

Jet lag happens when your body’s internal clock doesn’t align with the time zone you’ve arrived in. Kids can be particularly affected since their sleep schedules are usually more sensitive than ours.

Definition and Signs

Jet lag is a temporary sleep disorder that occurs when a person travels across multiple time zones quickly, disrupting their body’s internal clock (circadian rhythm).

This misalignment between the external environment and the body’s natural rhythms can cause a range of symptoms, including:

Fatigue or excessive tiredness
Difficulty sleeping (insomnia or poor-quality sleep)
Difficulty concentrating
Headaches
Digestive issues (such as constipation or diarrhea)
Irritability or mood swings
Disorientation or a general sense of feeling unwell

The severity of jet lag can depend on several factors, including the number of time zones crossed, the direction of travel (eastward travel tends to cause more severe symptoms than westward travel), the timing of the trip, and the individual’s usual sleep patterns.

Jet lag tends to be worse when traveling from west to east because it’s harder for the body to adjust to an earlier time zone than to a later one. The symptoms usually last for a few days as the body adjusts, but in some cases, it may take up to a week or more to fully recover, especially after long-haul flights.

The most common symptoms in children include irritability, fatigue, and difficulties falling asleep. Knowing these signs allows you to approach your travel plans with better preparation.

Plan Ahead

Preparation is essential for successful travel!

Begin Adjusting Ahead of Time

A few days before your trip, start adjusting your child’s sleep schedule gradually. Move their bedtime and wake-up time 15 to 30 minutes closer to your destination’s time zone. Although this shift may seem small, it can significantly assist in easing their transition to the new zone.

For example, if you’re traveling to a time zone three hours ahead, adjusting their schedule a few days in advance can mean falling asleep more easily upon arrival.

For larger time zone differences, such as 6-8 hours, begin adjusting their schedule about a week in advance. Even adjusting sleep and wake times by an hour can make a huge difference and can help them adjust more quickly once you arrive at your destination.

Stay Hydrated

Hydration plays a vital role in countering the effects of jet lag. Encourage your kids to drink water frequently before, during, and after the flight. This is because dehydration can worsen jet lag symptoms, and don’t forget how dry it gets on the airplane, especially when you’re stuck on it for 6+ hours.

Consider packing water bottles for the journey. We always pack a Thermos Funtainer for each of our kids. We love them because they close securely so there are no leaks, have an easy-to-clean straw, and a handle for easily attaching to backpacks and the stroller. Additionally, the cup is insulated and can keep drinks cold for up to 12 hours!

Just don’t forget to empty the cup before you go through security. We always arrive at the airport with empty cups and fill them up from a water cooler after we’ve made it through security.

Having reusable water bottles also comes in handy for exploring your destination, as many cities have water fountains with potable water where you can fill up for free. This works especially well in the hot summers, ensuring we always have ice-cold water on hand and don’t constantly have to buy plastic water bottles. A win for the environment!

We love the Coldest Sports Water Bottle because it keeps our water coldest the longest and even has a handle to strap onto the stroller or our day bag. They offer multiple sizes based on your needs, from 12 oz to 64 oz. We have personally owned both 24-oz and 32-oz bottles for our travels.

Pack Snacks

Additionally, healthy snacks like apples and yogurt offer hydration and nutrition, helping to maintain energy levels throughout the trip. When traveling, you can bring along a PackIt Freezable Snack Box to ensure your refrigerated snacks stay cold and safe to eat. This also works well for packing sandwiches for an on-the-go lunch. And don’t forget to bring spill-proof snack containers to carry the kids’ favorites.

Choose Flight Times Wisely

Selecting the appropriate flight times for your trip can be a bit of a challenge. When choosing a flight, it’s essential to consider factors such as the duration of the flight you must take, as well as the time zone difference. It’s also important to note that the best decision is the one that aligns with your child’s needs, schedule, and natural rhythms.

A general rule of thumb is to keep sleep and wake windows as consistent as possible, making sure to allow sufficient wake windows between times when you need your children to sleep.

For example, if your child’s usual bedtime is 8:00 p.m., it would be detrimental to their sleep to let them nap at 6:00 p.m. And if they are allowed to take a 5-hour nap in the middle of the day, their bodies may attribute that to a new bedtime.

When it’s necessary to stay awake for longer than usual periods, such as when taking an overnight flight and arriving in the morning at your destination, do allow short and frequent naps until they adjust to the new time zone.

Flights Less Than 6 hours

Try to schedule shorter flights during daytime hours. With this said, do not let the children sleep too long. Naps are ok, but try not to let them sleep too much during the flight. You should aim to let them nap for no longer than they usually do on a typical day, although aim for no more than 1 1/2 – 2 hours.

When selecting shorter flights, we prefer to choose those that depart around their typical naptime, allowing them to fall asleep during the first half of the flight.

Flights 6 + Hours

For longer flights, we recommend choosing an overnight flight to facilitate the easiest transition into a new time zone. This is particularly helpful when the flight arrives in the morning hours at your new location.

On these flights, aim to allow your children to sleep as much as possible, making them comfortable and limiting distractions that can disrupt their rest. This is important because to ease into a new time zone, they will need to stay awake during the daylight hours at your destination. Therefore, a good night’s rest is important.

Example: You are flying from Boston, MA, U.S.A. to Reykjavik, Iceland

Your flight departs from Boston at 7:00 p.m. local time.
The flight is 5 hours long, and there is a + 5-hour time difference.
This means you will arrive at 5:00 a.m. local time (12:00 a.m. Boston time)

Having a full day ahead of you before the new bedtime, here’s what you do:

Let the kids sleep the entire flight, making them as comfortable as possible.
During daylight hours, get outside for as much of the day as you can – this is because sunlight can help regulate your internal clock.
Enjoy fun and engaging activities and eat healthy and nourishing snacks to keep them awake and alert. Also, don’t forget to stay hydrated.
Allow 1-2 short naps throughout the day, but not too close to bedtime.
Put the kids to bed at the new bedtime, hopefully without much difficulty.
They may wake a bit earlier than expected the following day, but repeat this process, and the next night should be closer to normal.

If the flight is during daylight hours and arrives in the late afternoon or evening, make sure you allow the children to nap for a maximum of 2 hours. Do not let them sleep the entire flight. This is important to ensure they are tired enough to fall asleep at the new bedtime on arrival at your destination. Do not let them sleep the entire flight, as this would cause a major disruption in their adjustment to the new time zone.

Flights 10 + Hours

For the longest flights, a slightly different tactic can be used.

On an extra-long flight that arrives at a destination where it may be evening or even bedtime, it’s important that the kids arrive tired enough for bed, but not overtired, as this can make settling them down rough as well.

In these circumstances, try to have the children sleep the first half of the flight, no more than 4-5 hours. Then, it’s important you keep them awake for the remainder of the flight and until bedtime. This will ensure they get the rest they need but still arrive at the destination tired enough for bedtime.

Conversely, if the flight arrives in the morning hours at your destination, this is the perfect opportunity to allow your children to sleep as much as they would like and get a full night’s rest for the day ahead.

Keep Active During the Flight

When it’s important to keep your children awake during a flight, help them burn off energy with engaging activities. Simple games, light stretching exercises, or walking up and down the aisle can break the monotony and promote circulation. Toddlers and babies, especially, can get extremely restless and don’t have the patience that the rest of us may have.

For this reason, it’s important to give them opportunities to get up and move around, even if it’s just to walk down the aisles a few times. Just take care not to get in the way of flight attendants.

It’s also important to keep them entertained, especially on flights when you need to keep them awake and alert. Consider bringing small games, toys, and even screens to keep them entertained. A little variety goes a long way to prevent them from getting bored and restless.

As parents who have flown with a baby and toddler and now a toddler and preschooler, we know firsthand how important it is to not forget the kids’ favorite toys, stuffies, and snacks on a flight.

Some of our favorite kid’s items and toys:

Create a Cozy Sleep Space

Create a cozy sleep space on the flight by using neck pillows and blankets, or simply allowing them to sleep in your lap. Consider using the JetKids by Stokke Bedbox Ride-On Suitcase or an Inflatable Footrest Pillow to create a comfortable sleeping space for them. Limit distractions by keeping toys and games tucked away in the seat pocket or carry-on bag.

You may also want to consider bringing a noise machine if your child usually falls asleep to white noise. Just be sure not to use it too loudly so as not to disturb other passengers. We always bring the Hatch Rest-Go Portable Sound Machine because it has 10 sounds and a clip for easy attachment to a stroller or bag.

As soon as you arrive, make their sleeping area inviting and familiar. Pack essential comforts from home, such as a beloved blanket or stuffed animal. If naptime occurs during the day, strive to create a dark, quiet environment by turning off the lights, drawing the blinds, and closing curtains. A cozy sleep environment boosts the chances of them drifting off quickly and peacefully.

Be Patient and Flexible

Recognize that it will take time for your children to adjust to the new sleep schedule. Some kids may acclimate in just a couple of days, while others require extra time. It’s important to exercise patience and set realistic expectations during the adjustment period.

Flexibility is key; don’t hesitate to modify your plans as needed for a smooth transition. Every child and family is different, and what works for one child may not work for yours. Adjust your plan as necessary.

When it comes to flexibility, also be flexible in your itinerary upon arrival. Realistically, it may not be wise to set a full itinerary of sites and attractions on the first day or two of arrival. Try to schedule lighter activities and add lots of downtime into the first 2 days of your trip.

Keep a Routine

Routines are not only important back at home, but on vacation as well. Quickly establishing a consistent daily routine in your new location offers stability.

Regular mealtimes, playtime, nap time, and bedtimes help align their internal clocks with the local time zone. This familiar structure can counteract the confusion of travel and provide reassurance, particularly for younger children.

Encourage Outdoor Time

Exposure to natural sunlight is another effective tactic for resetting internal clocks. Spend time outside in the morning, as sunlight helps regulate sleep-wake cycles. Activities like walking in the park, playing at a playground, or playing on the beach can uplift spirits and diminish irritability brought on by fatigue.

Staying outside and getting plenty of sunlight is a great way to signal our bodies that this is the new daytime, while dark environments tend to signal the opposite. Avoid staying indoors on the day of your arrival in the new time zone. Spend time outdoors and make sure to keep your children alert and engaged.

Make sure that throughout your trip, and especially the first few days, you get as much sunlight during daylight hours as you can, to reaffirm your child’s internal clock. Walk around the city and parks, visit a zoo, and choose outdoor dining at local restaurants.

While jet lag is often seen as an inevitable side effect of traveling with children, it doesn’t have to spoil your adventure. By preparing in advance, ensuring proper hydration, promoting physical activity, and being patient, you can ease the adjustment process. With these straightforward tips, your family can transform from exhausted travelers into happy explorers, ready to embrace new experiences!

How to Fight Jet Lag: 8 Ways to Help Your Kids

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