How to Overcome Jet Lag when Traveling with Kids
If you have traveled long distances in the past then you know that jet lag is an unfortunate side effect of exploring the world. And you may be wondering how to tackle the sleeplessness when bringing kids along on your adventures. But luckily there’s a lot you can do to ease the annoying symptoms of jet lag. So how do you deal with it? Here are a few tips for overcoming jet lag when you’re traveling across time zones with kids.
What is jet lag?
Jet lag is a temporary sleep disorder that can affect people who travel across multiple time zones in a short period of time. It is caused by a disruption in the body’s internal clock, also known as the circadian rhythm, which regulates sleep and other bodily functions. When you travel across time zones, your body’s clock must adjust to the new time zone, which can take some time and can cause symptoms such as fatigue, insomnia, and difficulty concentrating. Jet lag is most commonly associated with long-distance air travel, but it can also occur after driving or taking a train or ship across time zones. The severity of jet lag can vary depending on the number of time zones crossed, the direction of travel, and the individual’s age and general health.
Here are some tips for helping a small kid overcome jet lag:
- Gradually adjust their sleep schedule before the trip: Start shifting their bedtime and wake-up time a few days before the trip to match the time zone of your destination.
- Adapt to the time zone of you destination on the plane: already at boarding, set your clock to the time of the destination and follow it for times to eat and sleep as much as possible. If you travel on a longhaul flight it gives you plenty of hours to get ahead on practicing the new time schedule.
- Keep them on a regular schedule: Once you arrive at your destination, try to maintain a regular schedule for meals, naps, and bedtime. This will help their bodies adjust to the new time zone more quickly.
- Use light to your advantage: Exposure to natural light can help regulate your child’s body clock. Try to get them outside during the daytime at your destination, and limit their exposure to screens (which can stimulate their brains and disrupt sleep) before bedtime.
- Be patient: It can take several days for small children to fully adjust to a new time zone, so don’t expect them to bounce back immediately. It’s normal for them to be tired and cranky during this adjustment period. But don’t worry about this when planning your trip. They might as well adjust quickly and easily (ours always have) so this shouldn’t put you off from traveling.
- Consider using melatonin: Melatonin is a hormone that helps regulate sleep. If your child is having difficulty sleeping at their new bedtime, you may want to talk to your doctor about using a low-dose melatonin supplement to help them fall asleep. However, it’s important to use melatonin only under the guidance of a healthcare professional, as it can have side effects and may not be suitable for all children.
These are our best tips to overcome jet lag when traveling with kids. Also, see our tips on reducing ear pain when flying, how to get your child to sleep on a plane, and tips for keeping your kids entertained on long flights.
Jet lag tips for adults
Chances are you know the feeling of jet lag yourself. Suddenly, it’s 3am and you’re wide awake, or it’s noon and you can’t keep your eyes open. But apart from following the tips above there are also a few things you can do to combat jetlag.
First, try to get some sleep on the plane. It may not be ideal, but even a few hours of sleep can help your body to acclimate. Second, avoid caffeine and alcohol during your flight, as they can make jetlag worse. Also, when you’re on the plane, make sure to drink plenty of water to avoid dehydrating in the dry flight cabin air. Dehydration can make jet lag feel worse. Finally, once you arrive at your destination, do your best to stick to the local schedule. That means getting exposure to natural light during the day and avoiding naps if possible. Try to get outside and walk around as much as possible. The fresh air and sunshine will help to combat fatigue and adjust your body to the new time zone.
With a little effort, you can beat jet lag and enjoy your trip.
Final words
Dealing with jet lag is never fun, but it’s especially challenging when you’re trying to take care of small children who are also tired (or energetic when you are tired!) at the same time. But by following these simple tips, you can hopefully minimize the effects of jet lag and make travel a little bit easier for both kids and adults. Happy travels!
