Traveling across time zones with your little ones? You might be bracing for the dreaded jet lag that can turn your dream vacation into a sleep-deprived slog. But fear not, dear parents! Minimizing jet lag in children isn't just a fantasy; it's entirely doable with savvy planning and a sprinkle of patience.

Understanding Jet Lag in Children

​First things first: What is jet lag, and why does it turn our adorable angels into cranky gremlins? Jet lag happens when our internal body clock is out of sync with our time zone, making maintaining sleep routines a real challenge. That can be particularly unsettling for kids whose routines are as sacred as a cherished bedtime story. Unlike adults, children have different sleep needs and may struggle to express discomfort or tiredness, making jet lag a bit trickier to manage.

When their internal clocks get muddled, so does their ability to fall asleep and wake up at the usual times. It's not just about a few groggy mornings or early nights; jet lag can unsettle their sleep habits for days, sometimes longer. That’s why understanding how it affects kids is crucial. It’s about more than just being sleepy at the wrong hours; it’s about keeping their sleep rhythms in tune. Let's explore how you can effectively do just that!

Preparing Before the Flight

Our journey to minimizing jet lag in children begins before we set foot on the plane. So, as you pack up for an international adventure or prepare for an international move, remember that getting ready for jet lag is an essential part of your travel itinerary. That is particularly important if you’re planning a permanent stay. While you can hire professionals to help you relocate abroad with ease, they won’t be able to help with your little ones. So, start by tweaking your child’s bedtime a few days before your flight. If you're moving across time zones permanently, this becomes even more vital.

In addition, educate them about jet lag in a fun and engaging way, perhaps turning it into a bedtime story about traveling worldwide. These preparatory steps set the stage for a successful transition to a new home and routine.

Minimizing Jet Lag in Children During the Flight

Up in the air, it's all about balance. On the one hand, you must keep the kids occupied. On the other hand, you must strategically manage their sleep. If it's nighttime at your destination, encourage them to snooze. Make their travel environment cozy – think soft blankets, comfortable pillows, and perhaps a favourite storybook.

Minimizing jet lag means balancing sleep with wakefulness on the plane. Offer quiet activities and avoid too much screen time, as the blue light from devices can mess with their sleep hormones. Every bit of sleep they get on the plane is a step towards a smoother adjustment to the new time zone, making your journey a little more relaxed and enjoyable.

​Upon Arrival: Embracing the New Time Zone

Once you touch down, the real magic begins. Now's the time to embrace your new time zone with open arms. The key to a smooth transition? Dive straight into the local rhythm. If it's day, encourage the kids to bask in the sunlight; it's nature's way of resetting our internal clocks. And when night falls, mimic their usual bedtime routine to signal to their little bodies that it's time to wind down.

Also, adjusting sleep schedules upon arrival is essential, and it’s okay if things are a bit topsy-turvy at first. Those first few nights might involve extra cuddles or a story more, but consistency will soon pay off. Try to limit naps to short bursts - think power naps - to avoid a midnight party in pajamas. And when evening comes, dim the lights to encourage their bodies to wind down. Patience, consistency, and a dash of understanding go a long way in helping your family settle into the new time zone.

Maintaining Healthy Sleep Habits

Consistency is your golden ticket. Maintaining a regular sleep schedule is vital, even when it feels like your internal clocks are playing pinball. Above all, kids thrive on routine, so even if you're in a different time zone, their bodies will appreciate the familiarity of a set bedtime.

Balancing rest with activities is also crucial. Too much downtime can make it harder for them to fall asleep at night. Plan some light, engaging activities that aren't overly stimulating to keep them moving and grooving at the right times.

Dealing with Challenges

Tackling jet lag's quirks can sometimes feel like solving a puzzle, especially with children. Expect a mix of sleepy mornings and wide-awake nights, but don't let that dampen your spirits. Keep the lines of communication open – chat with your kids about how they're feeling and reassure them that it's perfectly normal to feel a bit topsy-turvy after a trip.

If you find jet lag stubbornly overstaying its welcome, causing significant sleep disruptions, it might be time to consult an experienced pediatric sleep consultant. They can offer tailored strategies that are just right for your child's unique needs.

And remember, every child is different; what works for one may not for another. So, stay adaptable, experiment with different techniques, and soon, you'll find the perfect recipe for easing your family back into a peaceful night's sleep. Conquering jet lag is about teamwork, patience, and some sleep-science magic.

Returning Home: Reclaiming Your Routine

Once your globe-trotting adventure wraps up, it's time to nudge your family's sleep schedule back to the familiar territory of your home time zone. Begin by gently adjusting bedtimes and wake-up times closer to your usual routine. That might mean a bit of bedtime negotiation and some early birds waking up before the sun, but consistency here is key. Keep in mind that your little ones' internal clocks might be a tad sluggish in readjusting, so patience and a steady routine are crucial.

Create a calming bedtime environment to encourage quicker readjustment – think soft lights, soothing music, and perhaps a favourite bedtime story. Don’t forget to keep daytime naps in check; too much daytime snoozing can make nighttime sleep elusive. Above all, keep in mind that it's a gradual process.

  It might take several days, but with persistence and understanding, your children will eventually resettle into their normal sleep patterns. So, keep the faith; soon enough, your household's rhythms will be humming along just like before your journey.

Sweet Dreams in Any Time Zone

​And there you have it, dear parents! Jet lag doesn't have to be the monster under the bed. With some preparation, in-flight savvy, and a hearty dose of patience, minimizing jet lag in children is achievable. Every family's journey is unique, so find what works best for you and your little travellers. Here's to sweet dreams, no matter the time zone!

Travel & Sleep Guide 
​
Need more travel sleep tips for your baby or toddler? Get our Travel & Sleep Guide to prepare you for any family vacation. Get all your travel and kids sleep questions answered all in one place, no more Google searches for tips on plane travel, packing lists, car trips, sleep strategies when returning home and so much more. 

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Check out this brilliant idea from Walking on Travels! 
How to build a sleeping tent on a plane.
This is a great way to help your littles ones get the #sleep they need while travelling on a plane!!! 
White noise and darkness are key elements to helping your child fall asleep!

"As we watched our boys fall asleep in their tents, my husband and I looked around at our fellow passengers.
OK, so maybe they didn’t applaud. In fact, I probably would have shushed them all if they had."

Remember to put this little tip in your pocket for your next adventure,
everyone including your children will thank you that they are well rested.

Erin Neri

 If your little one has had a great schedule leading up to the trip, he/she should slide into the new time zone without too much trouble.
It is best to adjust to the new time zone as quickly as you can.
 
If you really feel like your little one needs an extra nap to catch up a bit, try to limit it to 45 minutes.
Try not to let him/her nap too close to bedtime. If it’s a choice between a strangely timed dinner hour nap or an earlier bedtime,
I suggest you go with the slightly earlier bedtime.
 
Sunlight is a useful tool in helping both you and your little one adjust to the new time zone, since light is the
most powerful time cue our bodies have. Try to plan meals and socializing around the new time zone as well,
and get an hour or two of fresh air in the early afternoon.
 
Make sure you do just the opposite when evening rolls around.
Use the blackout blinds, and keep light to a minimum a couple of hours before you want your little one to go to bed.
This will help stimulate melatonin production, making him/her sleepier.
 
In spite of their best efforts, many parents find themselves reverting back to old, familiar sleep props with their children when
they travel. If you find that it’s all fallen apart in just a week or two, the good news is that it’s just as easy to get back on track
within a week or two, too! So as soon as you get home, start your plan over, speeding it up by two nights at each step –
and hold tight to the memory that your child is capable of doing this! He just needs a push in the right direction from you!
 
Happy Travels! 

Need help getting your child's sleep back on track?
Book your Free 20 Minute Evaluation and I can help!
For a DIY approach get your copy of the Travel & Sleep Guide!

​Erin Neri

Tip 1: Don’t over-schedule

One of the biggest mistakes parents make is to try to pack in all the fun and adventure they might have had back in their “child-free” days.

The fact is, when you travel with a baby you can’t plan to go bungee-jumping in the morning, swim with dolphins in the early afternoon, go parasailing in the late afternoon, and go on a dinner cruise in the evening.

It’s better to slow down the pace and make sure you schedule regular naps and early bedtimes, just like you would at home.

Tip 2: Be consistent with naps and bedtime

An occasional nap in the car seat or a later-than-usual bedtime probably won't do too much harm. Still, if your baby's naps are all over the place and she goes to bed much later than usual several days in a row, your baby will become so overtired and cranky that a complete meltdown will be inevitable.

Tip 3: Be patient as your baby acclimatized to the new environment

Even if your baby is the best little sleeper in the world at home, when you're in a strange environment, things might be very different. It's normal for babies and toddlers to test boundaries around sleep when they're someone new.

Just because you have specific rules at home, they won't automatically understand that the same rules apply to Grandma's house.

In a strange place, your baby might cry for a while at bedtime or wake up at odd times during the night. The best way to handle this kind of behaviour is to react the same way you would at home.

Go into the room every five minutes or so. Offer a bit of reassurance, but other than that, don't bend your rules. If you hang on tight to your consistency, within the first night or two, your child will be used to the new environment and will be sleeping well again.

Tip 4. Make sure you bring your child’s sleeping toy and/or blanket

If your child has a treasured comfort item (their Lovey), it will go a long way to helping him feel safe and secure enough to fall asleep in a strange environment.
Forget it at your peril! 

It is also a great idea to bring their Sleepsack. Packing light with the thoughts that you will purchase a new Sleepsack when you arrive can make sense.

But I don't advise it!
​
Sleeping in his or her Sleepsack from home can be one of the things that can stay familiar for them in a new environment. After all, it feels like home, and perhaps, more importantly, it smells like home!

So bring the one from home, it can be a huge help with making baby feel comfortable in a new place. 

Tip 5. Remember to think about the environment where baby will be sleeping.

You have heard me say it before, many times, we ALL sleep better when it's dark in the room. Blackout dark! So it only makes sense to think about where you and your little ones will be sleeping and if they will have appropriate window coverings to make sure that it's going to be dark enough for sleep when the sun is still up at 10 PM or rises at 4 AM. 

It's best just to pack a few Large Black Garbage Bags and some painters tape in case you need to blackout some windows. Or invest in a permanent traveling blackout solution like SleepOut Portable Blackout Curtains (Discount code: tothemoonsleep10) or SlumberPod patented blackout tent that fits perfectly over your pack n' play, travel crib or SlumberTot Inflatable Toddler Bed (discount code: tothemoonsleep). 

Another thing that you need to consider is environmental noise. If you are going to be sharing a room and you want to be able to move about a little more freely.
I would bring your child's white noise machine. Your baby is used to having his or her white noise machine blocking out environmental noises in your home, and it works like a charm.

Plus, all of the other health benefits that come with using a white noise machine. It will allow you to move about and not wake her. It will make sure that the loud 1 AM crowd that sings down the hallway will not disturb your sleeping bundle! 

​Bring the machine or get one of the many travel white noise options!! 

Tip 6. If you’re not a co-sleeping family, don’t start now!
​
Another big mistake parents make is to start sharing a bed with their baby or toddler while travelling. Even if it's only for a few nights, if your baby decides this is her new preferred way to sleep, you could find yourself dealing with a big problem when you get home and try and put her back in her crib.

The good news is; most hotels have a crib you can use or rent.
You could also take your portable playpen along and use that as a crib.

You will also want to make sure that you can create some kind of barrier between you and your little one(s). Your kiddos sleep in their own room at home and part of the reason for this being so helpful is because when they wake-up (which we all do periodically throughout the night), they are not stimulated by seeing their favourite people in the world.

Seeing you leads to them wanting your attention, aka crying or calling out for you to come and get them. 

It's best if they can be in a separate room while travelling. Or maybe a large walk-in closet or ensuite. 

When in doubt, bring along a very dark bed sheet and several tacks.
Tack that bad boy to the roof between your bed and your littles playpen or crib. 
Seriously, I know it sounds a little crazy!

But it actually makes a HUGE difference! It makes them feel more secure being in a space with clear boundaries. It will make it easier for them to fall asleep and stay asleep. 

So there you have it!  Traveling with a little one unfortunately isn't about you. Just like everything else in life since you've had kids; it's all about them! Plus we all know that a tired child is a messy bundle of emotions that turns into tears and tantrums.  

You will have a much better time if you let them sleep.

Interested in even more travel sleep trips to make your family vacation a success while not compromising your child's sleep? Check out our Travel & Sleep Guide for all your sleep and travel needs. 

Happy sleeping will lead to happy travels!

Erin Neri