10 Tips for Beating Jet Lag with Children

10 Tips for Beating Jet Lag with Children

Travelling with kids can be both thrilling and challenging - especially when managing disrupted sleep schedules and jet lag. But with some smart planning and proven strategies, you can help minimise the impact of jet lag on your child's sleep routine. In this article, we'll share ten tips for beating jet lag and sleep schedule changes with children.

Plan ahead:

Gradually adjust your child's sleep schedule a few days before the trip and research the time zone difference. Shifting bedtime and wake-up time by 15-30 minutes each day can ease the transition.

Stay hydrated:

Encourage your child to drink plenty of water during the flight. Dehydration can worsen jet lag symptoms, so avoid sugary drinks or excessive caffeine that might disrupt their sleep patterns.

Sync with the new time zone:

Immediately adjust your child's schedule to match the local time zone upon arrival. Adopt local meal times and expose them to natural daylight.

Stick to a routine:

Establish a consistent bedtime routine at your destination. This can include reading a book or taking a warm bath before bed. A familiar routine signals to your child that it's time to wind down and sleep.

Create a sleep-friendly environment:

Ensure your child's sleeping area is quiet, dark, and comfortable. Use earplugs, eye masks, or white noise machines to block disruptive sounds or light.

Limit electronic devices:

Avoid exposing your child to screens close to bedtime. Blue light emitted by devices can interfere with sleep. Encourage relaxing activities like reading or listening to soothing music instead.

Be flexible:

Understand that your child's sleep patterns may take a few days to adjust fully. Be patient and adapt to their needs, allowing for extra rest or naps during the transition period. If possible, take the first few days slow before packing many agenda items into the day.

Encourage physical activity:

Engage your child in physical activities and outdoor play during the day. Exercise helps tire them out and promotes better sleep at night.

Keep meals light:

Opt for lighter meals in the evening, especially closer to bedtime. Heavy or spicy foods can disrupt sleep and make it harder for your child to settle down.

Avoid long naps:

Discourage long naps during the day, particularly close to bedtime. Limit daytime naps to shorter durations to prevent interference with night-time sleep.


Managing jet lag and sleep schedule changes with children may need some extra effort, but the reward of having a smoother transition and a more joyful trip with your family is undoubtedly worth it. With these ten essential tips, you'll be well-equipped to beat jet lag and sleep schedule changes like a pro while enjoying some family quality time on your travels.

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