Family trips across multiple time zones are wonderful, but jet lag in children can quickly rob parents of sleep. Children have a more sensitive internal clock. The good news: With the right strategies, jet lag in little globetrotters can be cured much faster.
This article shows you practical jetlag tips for children so that your holiday starts off relaxing – not just on the third day.
Why do children get jet lag faster?
Flying east or west disrupts the natural sleep-wake cycle. The body's internal clock is regulated by daylight, routines, and mealtimes. Children have a particularly sensitive sensory system for this.
Consequences: waking up at night, daytime fatigue, bad mood, cravings, or even minor outbursts of anger. Good preparation helps to avoid exactly that.
1. Gradually adjust sleep times before the trip.
Ideally, start 2-3 days in advance. Each day, adjust your child's bedtime by 30-60 minutes earlier or later depending on the direction of travel. This helps ease the time change for children even before departure.
2. Book a night flight and sleep on the flight.
Ideally, book a night flight for long distances. Even if you only get a few hours of sleep, it will help you settle down. We flew from Los Angeles to Frankfurt and had to cope with a nine-hour time difference. Luckily, the kids slept quite well on the plane, which was a huge help.
3. Hydration and light snacks
A well-nourished body adapts more quickly to the new time zone.
• Drink plenty of water!
• Snacks such as fruit, nuts, rice cakes
• Low sugar and no caffeinated drinks. This prevents energy crashes or hyperactivity in the middle of the night.
4. Sunlight and movement after landing ☀️
Daylight acts as a biological compass and is the quickest way to reset the body's internal clock. Ideally, spend a short time outdoors, walking, playing, and breathing fresh air. Sunlight is the best way to stimulate melatonin regulation.
5. Keep power naps short
Naps are fine, but for a maximum of 20-30 minutes. And preferably not after late afternoon. Otherwise, you risk a nighttime waking marathon.
6. Stay relaxed and calm
Pressure won't help at all. Yes, you'll most likely lie awake at night! Use the time for relaxing activities like listening to audiobooks or telling stories (about the trip). 🙂
How long does jet lag last in children?
Usually 2–4 days. The greater the time difference, the longer the adjustment period. Traveling eastward is more challenging than traveling westward. Small consolation: Every night gets better.
Conclusion: Jet lag in children doesn't have to be a holiday start killer
With a little preparation, clever daily planning, and plenty of light, the time change can be managed well for children. This way, your family adventure can begin refreshed, happy, and without dark circles under their eyes.