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Children, just like adults, can experience jet lag after a long flight. They may struggle to sleep at night, wake up very early in the morning, feel unusually tired during the day, or become more irritable than usual.
Fortunately, jet lag is temporary. With a little planning and patience, most children adjust to a new time zone easily within a few days. But don't expect them to adjust immediately. It takes some time for their little bodies to gradually adapt to the local schedule. Here are some ways to help them cope with jet lag while travelling.
Jet lag happens when your body's internal clock is out of sync with the local time at your destination. For example, if it is bedtime at home but morning where you have travelled, your body may still think it is time to sleep.
The more time zones you cross, the more noticeable jet lag is likely to be. Children may respond differently depending on their age, personality, and sleeping habits, so there is no single experience that applies to everyone.
If you are travelling across several time zones, it may help to gradually adjust your child's routine a few days before departure. You can do this by, for example, moving bedtime and mealtimes slightly earlier or later each day, depending on your destination, to make the transition less sudden.
This might not always be possible, especially during busy school weeks, but even small adjustments can help children adapt more easily.
One of the simplest ways to help children adjust is to begin following the local schedule as soon as possible. Try to eat meals, sleep, and take part in activities according to the local time rather than your home time.
It may feel difficult during the first day or two, but this helps your child's body clock begin adjusting more quickly.
Natural daylight is one of the best ways to help reset the body's internal clock. After arriving, spend some time outside whenever possible. A walk, a visit to a park, or simply eating lunch outdoors can help children adjust to the new time zone while also giving them a chance to burn off some energy. Fresh air and daylight often make it easier to settle into a normal bedtime later in the evening.
It can be tempting to start sightseeing as soon as you arrive, especially after travelling a long way. However, children who are experiencing jet lag may become tired more quickly than usual.
If possible, keep your first day fairly relaxed. Choose simple activities, allow time for breaks, and avoid trying to fit too much into your schedule. A slower start helps lead to a much more enjoyable holiday.
Even in a different country, familiar bedtime routines can help children feel more settled. Reading a favourite book, listening to calming music, or following your usual bedtime routine provides a sense of comfort in an unfamiliar environment.
Bringing a favourite blanket, soft toy, or pillow from home can also help younger children relax more easily. Familiar routines can help your child settle in faster and feel more at ease.
Some children seem to adapt to a new time zone almost immediately, while others may need several days before their sleep patterns return to normal. Try not to compare your child with others or worry if it takes a little longer.
Most cases of jet lag improve gradually and naturally as children settle into their new routine, so patience is the key.
We are a family of 4 - mother, father and two children. Our aim is to travel the world and review all travel opportunities to help other families.
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