How to Survive Jet Lag with Little Ones

17 May 2025

Traveling with kids is an adventure—it’s exciting, it’s exhausting, and sometimes, it’s downright chaotic. But throw in the dreaded jet lag, and suddenly, even the most magical vacation can feel like a battle against sleep deprivation. If you've ever been up at 3 AM with a wide-awake toddler who thinks it’s playtime, you know exactly what I’m talking about.

So, how do you survive jet lag with little ones in tow? Don't worry—I’ve got you covered. With the right strategies, you can help your kids adjust faster and ensure your vacation (or return home) isn’t completely derailed by sleepless nights and cranky mornings.

What Is Jet Lag and Why Is It Worse for Kids?

Jet lag happens when your body's internal clock (circadian rhythm) is thrown off by crossing multiple time zones. It can lead to fatigue, mood swings, difficulty sleeping, and digestive issues. If it's rough for adults, just imagine how disorienting it is for little ones who rely on routine for comfort.

Kids often have a harder time adjusting because:

- Their sleep schedules are more delicate.
- They don’t understand why their bodies feel "off."
- They can’t force themselves to stay awake like adults can.
- Melatonin production (which controls sleep) isn’t as flexible in young children.

This means that without a game plan, jet lag can turn your happy trip into a sleep-deprived nightmare. But don’t panic—let’s talk about how to beat it.

Before the Flight: Prepare for the Time Change

1. Gradually Adjust Sleep Schedules

A few days before your trip, start shifting your child’s bedtime closer to the time zone you’re traveling to. If you're flying east, put them to bed earlier. If you're heading west, let them stay up a little later. Small adjustments—just 15-30 minutes per day—can make a big difference.

2. Choose Flights Wisely

If possible, book overnight flights for long-haul trips. Kids are more likely to sleep if the flight lines up with their usual bedtime. Alternatively, traveling in the morning can be easier for short-haul flights since they’re well-rested.

3. Keep Them Well-Rested Before You Travel

It might be tempting to keep your child up before the flight in hopes they'll sleep on the plane—but this can backfire. An overtired child is a cranky and unpredictable travel companion. Keep naps and bedtime on schedule before your trip.

4. Pack Jet Lag Essentials

Make sure your carry-on includes:

- Snacks (hunger can make jet lag symptoms worse)
- Comfort items (blanket, stuffed animal, or favorite pillow)
- Melatonin (if advised by a doctor)
- Noise-canceling headphones or earplugs for better sleep
- Eye masks (to block out flight cabin lights)

During the Flight: Setting the Stage for Rest

5. Encourage Sleep at the Right Time

If it's nighttime at your destination, do whatever you can to help your child sleep. Dim the lights, read a bedtime story, and use a travel pillow or blanket to make them comfortable.

6. Keep Them Hydrated

Airplane cabins have dry air, which can make dehydration worse—something that contributes to jet lag. Offer plenty of water and avoid sugary drinks that might make sleeping harder.

7. Move Around But Not Too Much

Let your toddler or child stretch their legs and move around during the flight to prevent restlessness. However, avoid overstimulating activities right before you want them to sleep.

After Arrival: Beating Jet Lag Fast

8. Get Outdoors in Natural Light

Sunlight is the best way to reset your body clock. Spend as much time outside as possible during the day. If your child wakes up too early, take a morning walk. If they’re struggling to stay awake in the evening, play outside until sunset.

9. Stick to Local Time Immediately

The sooner you switch to the new time zone, the better. This means:

✅ Meals at the right local times—even if they’re not super hungry.
✅ Naps and bedtime in sync with the new time zone.
✅ Avoid letting them nap too long during the day.

If your child is really struggling, keep naps short (no more than 1-2 hours), and wake them up at a reasonable morning time.

10. Offer Sleep Cues

Help your child recognize when it’s time to sleep by following a familiar bedtime routine. Bath, pajamas, a bedtime story—whatever you usually do at home, try to replicate it. Using a nightlight or sound machine can also signal that it’s sleep time.

11. Be Patient with Night Wakings

Your child might still wake up at odd hours. If this happens:

- Keep the room dark and quiet to discourage waking up fully.
- Offer water or a cuddle but avoid turning on bright lights.
- Gently remind them it's still nighttime and encourage them to rest.

What If Jet Lag Gets Really Bad?

Even with the best planning, jet lag can still be tough. If your little one is extra cranky or struggling to adjust, try these bonus tips:

- Use melatonin for short-term sleep support (but only with pediatrician approval).
- Offer a warm bath before bed to relax them.
- Give it time—most kids adjust fully in about 3-5 days.
- Avoid screens before bed, as blue light can interfere with melatonin production.

Remember, kids are resilient. They might have a few rough nights, but they’ll get back on track before you know it.

Final Thoughts: Making Jet Lag Less Stressful

Jet lag with little ones isn’t fun, but it’s definitely manageable. The key is to plan ahead, adapt quickly, and be patient. A little preparation can go a long way in making the transition smoother for both you and your child.

And hey, if all else fails—coffee for you, naps for them, and a whole lot of deep breaths. You’ve got this!