Jet Lag Hacks for Kids: Mastering Time Zone Changes with Ease

Jet lag – the nemesis of every traveler, and when it comes to jet-setting with kids, the challenge multiplies. Parents, fear not! In this comprehensive guide, we'll explore a trove of invaluable tips to dodge the dreaded jet lag and ensure a smooth transition for both you and your little adventurers.

Understanding the Challenge:

Jet lag occurs when our internal body clock, or circadian rhythm, clashes with the new time zone. For adults, this can be disorienting, and for children, it's no different. However, young ones often lack the coping mechanisms that adults have developed over time. The result? Crabby kids and frazzled parents. But fear not, there's hope on the horizon.

Pre-Trip Sleep Adjustments:

The key to a successful journey starts before the plane takes off. Gradually shift your child's sleep schedule to match that of your destination. Adjust bedtime and wake-up times by 15-30 minutes each day in the week leading up to your trip. This will ease them into the new time zone. Or if you’re like us and can’t seem to get your act together for that, knowing we had a travel day where we’d want to be sleeping earlier than normal, we got up at 5am on travel day and had everyone up and moving. We put them to bed super early the night before, so this worked out great. Once the long flight came around and it was time to sleep, they did great.

Choose Flights Wisely:

Choosing the right flight is a game-changer when it comes to conquering jet lag with kids. Aim for flights that touch down in the morning of your new time zone. Why? Landing in the morning provides the perfect opportunity for your little ones to catch some Zs during the long flight. Encourage them to embrace the adventure by preparing engaging and fun activities. We love to find a park to explore! This will not only keep them entertained but also help them power through the day upon arrival. And the cherry on top? An early bedtime awaits, ensuring a smoother adjustment to the new time zone. Because when it comes to jet lag, the right flight plan can make all the difference in the world.

On our return flight home we try to land in the early evening. Those flights our strategy is to nap whenever we can on the flights, knowing we won’t likely sleep long and will be tired. Upon arrival back home we get to bed at a normal bedtime and get a long night sleep. Flying West always seems to be easier with jet lag than flying East.

Hydration Heroes:

Proper hydration is a universal antidote for jet lag. Ensure your little ones drink plenty of water during the flight. Avoid excessive caffeine or sugary drinks, as they can disrupt sleep patterns and contribute to dehydration. We ALWAYS travel with Liquid IV (the tangerine flavor because it has immune support helping keep us healthy). This hydration multiplier helps make it easy for us to stay hydrated, which is often tricky on long flights.

Time Zone Snacking:

Coordinate meal times with the destination's schedule. If it's breakfast time at your new location, eat breakfast on the plane. Aligning meals with the local time helps regulate the body clock and aids in a smoother transition.

Sunlight Sync:

Natural light is a powerful tool in adjusting circadian rhythms. Once you arrive, expose your kids to sunlight during daylight hours. This helps reset their internal clock and signals that it's time to be awake. This is another reason we love finding a park to play upon arrival!

Strategic Napping:

Napping on the plane can be a double-edged sword. While it might be tempting to let your child sleep whenever they want, strategic napping is crucial. Encourage short naps to avoid disrupting their sleep routine upon arrival. With the approval of your doctor using melatonin is also helpful for helping them fall asleep early and on the long flight. On our long flights we let our kids enjoy some time on the plane (screens on the seat back is the coolest thing ever for them), we get our first meal, then it’s lights out and time to sleep.

In-Flight Entertainment:

Pack a variety of activities to keep your child entertained during the flight. Coloring books, favorite toys, and age-appropriate electronic devices can be lifesavers. A well-entertained child is less likely to feel the impact of the journey. We don’t worry about screen time on travel days because we know they won’t be having screen time during our adventures.

Familiarity in the Skies:

Bring comfort items from home – a favorite blanket, stuffed animal, or pillow. Having familiar items on hand can provide a sense of security and help your child feel more at ease in an unfamiliar environment.

Sleep-Friendly Environment:

Create a sleep-conducive atmosphere on the plane. Dim the lights, use a travel pillow for added comfort, and consider noise-canceling headphones to drown out ambient sounds. Mimicking bedtime conditions will encourage your child to sleep during appropriate hours. We use sleep sounds in their earphones to help as well as eye masks.

Be Patient and Flexible:

Jet lag is a formidable foe, and not every strategy will work for every child. Be patient and flexible, adapting your approach based on your child's cues. A calm and understanding demeanor from parents can work wonders in helping children adjust. Our pediatrician supports melatonin use only for adjust to time zones, we give our kids their appropriate dose for the first few nights in their new time zone.

Post-Flight Routines:

Maintain familiar bedtime routines in your new location. Whether it's reading a bedtime story or a warm bath, these rituals signal to your child that it's time to wind down, making the adjustment smoother.

Conclusion:

Navigating the time zone tango with kids requires a combination of preparation, flexibility, and patience. By incorporating these tips into your travel toolkit, you'll be better equipped to tackle jet lag head-on and ensure that your family's adventure begins on the right foot. Being prepared with jet lag tricks helps you get a better start to Chasing Memories!