How to Handle Jet Lag When Travelling with Kids

Table of Contents
 

1. What is Jet Lag and Why Does it Affect Children?

2. How to Prevent Jet Lag in Kids Before Travelling

3. Tips for Managing Jet Lag in Children During the Flight

4. Jet Lag Remedies for Travelling Families After Arrival

5. Extra Hacks for Managing Jet Lag on the Return Trip

Travelling with kids can be a rewarding experience, filled with adventure, learning, and unforgettable moments. However, one challenge that many families face when embarking on long-haul journeys is jet lag. Changing time zones can disrupt sleep patterns, making it difficult for children (and parents!) to adjust to a new schedule. If not managed properly, jet lag can lead to cranky moods, exhaustion, and a slow start to your holiday.
 

Always book your hotel after finalizing your flight to avoid mismatched check-in times and unexpected delays. Opt for a hotel with flexible check-in policies or request an early check-in if your flight arrives early. This ensures a smooth transition for your family, helping kids rest and adjust to the new time zone faster! 
 

So, how can you prevent jet lag in kids and help them adjust smoothly? This guide provides essential tips for managing jet lag in children, effective jet lag remedies for travelling families, and practical hacks to ensure your little ones stay energised and happy throughout your trip.

1. What is Jet Lag and Why Does it Affect Children?
    

Jet lag occurs when your body’s internal clock (circadian rhythm) is out of sync with the new time zone. It often results in:

- Difficulty sleeping or waking up too early
-  Irritability and mood swings
- Loss of appetite or digestive issues
- Daytime fatigue

Children are particularly sensitive to these disruptions as their sleep cycles are more delicate. However, with the right approach, you can minimise jet lag effects and make your journey stress-free.
 

2. How to Prevent Jet Lag in Kids Before Travelling

1. Adjust Sleep Schedules Before Departure
 

A week before your trip, gradually shift bedtime by 15-30 minutes each day to align with the destination’s time zone. This helps their body clock adjust before the flight.
 

2. Plan Flight Timings Strategically
 

When booking your flights, choose overnight flights or schedules that allow kids to sleep in transit. If possible, book flights that arrive in the morning, giving them a full day to adjust.
 

3.  Keep Them Hydrated
 

Dehydration can worsen jet lag symptoms. Encourage kids to drink water frequently, avoiding sugary drinks and caffeine (especially in teenagers).
 

4. Pack Comfort Essentials
 

Bring familiar sleep items like blankets, pillows, or stuffed toys to make them comfortable and relaxed while travelling.

3. Tips for Managing Jet Lag in Children During the Flight
 

1. Stick to Sleep Routines on the Plane
 

Encourage kids to follow bedtime rituals while flying—such as reading a book, brushing teeth, and dimming lights—so their body recognises it’s time to sleep.
 

2. Expose Them to Natural Light
 

Once you land, spend time outdoors. Daylight helps reset their internal clock and signals their body that it’s time to wake up.
 

3. Limit Screen Time Before Bed
 

Blue light from tablets and phones disrupts melatonin production, making it harder for kids to fall asleep. Try using audiobooks or soft music as an alternative.
 

4. Encourage Short Naps if Needed
 

If kids are overly exhausted upon arrival, allow a short nap (20-30 minutes) but avoid long sleeps during the day, as this can prolong jet lag symptoms.
 

4. Jet Lag Remedies for Travelling Families After Arrival

1. Get Active & Keep Them Busy
 

Avoid letting kids stay in bed upon arrival. Instead, engage them in light physical activity—walking, sightseeing, or playing at a park—to naturally reset their energy levels.
 

2. Follow Local Mealtimes
 

Help your child’s body clock adjust by eating meals according to the destination’s time zone. Avoid heavy meals before bedtime to prevent digestion-related sleep disturbances.
 

3. Use Natural Sleep Aids
 

Instead of medication, opt for natural remedies like chamomile tea or lavender-scented pillows to help children relax and sleep better.
 

4. Be Patient and Flexible
 

Adjusting to a new time zone takes time. Some kids adapt within a day, while others may need up to a week. Be patient and allow their bodies to sync gradually.
 

5. Extra Hacks for Managing Jet Lag on the Return Trip
 

Returning home can also bring reverse jet lag, but these simple tips can help:
 

• Gradually adjust back to your home time zone before flying.

• Keep naps short and encourage activity upon arrival.

• Expose them to natural sunlight in the morning.

• Follow a consistent bedtime routine to restore normal sleep cycles.
   

A well-planned trip is the key to minimising stress and maximising fun. Choosing the right flights and having a structured itinerary can make all the difference. Book flights in advance to get the best deals, and consider a well-planned family-friendly holiday package that allows for enough rest and activity balance.

Looking for stress-free holiday options? Book your holiday today and enjoy seamless travel with itineraries designed to ensure a comfortable and enjoyable trip for the entire family!

Jet lag is a temporary challenge, but with the right approach, you can manage it effectively and help your kids adjust quickly. By following these simple tips for managing jet lag in children, using natural jet lag remedies for travelling families, and adopting preventive measures, you can ensure a smooth and enjoyable holiday experience.