Transitioning kids to a different time zone can be hard—here’s how to get over jet lag

Now that your family vacation is all booked, there are a few other things you might want to check off your vacation prep to-do list. One of which might be how to help your child get over jet lag. Especially if you’ve just gotten to a good place with bedtime routines.

Jet lag is the disruption that happens when your daily rhythms are thrown off by a new time zone. Since it affects your sleep and your mood, it can really throw a wrench into your vacation plans—especially if it’s your baby who’s having a hard time adjusting. Thankfully, there are a few ways to combat jet lag. Whether it’s toddler jet lag, baby jet lag or if you’re wondering how to get over jet lag symptoms for any child here are a few tips to help you and your family make the most of your vacation.

4 tips to help cure jet lag in kids

1. Plan for downtime

Whether you’re taking a short or long trip, if you’re traveling with kids then it’s a good idea to plan for downtime. If you account for a nap within your itinerary, everyone gets a chance to feel refreshed without feeling like you’re losing out on precious time. To help set your kiddos up for nap success, try using a white noise app or playlist on your phone, suggests Jessica D’Argenio Waller, MS, CNS, LDN, Motherly’s Health & Wellness Director. “Especially if your child is used to sleeping with white noise at home, mimicking that environment as much as possible can help promote the same sleep cues.”

2. Adjust bedtimes before your trip

If your child just settled on a bedtime routine, toddler jet lag will definitely ruin all of your hard work. One way to get over jet lag is to prepare for it beforehand. Just as you would prepare your child for “falling back” an hour without losing too much sleep, your child can also be set on the time zone bedtime of the new place you’re traveling to. Adjust your child’s bedtime by a few minutes each night in the week before your trip so that they get closer and closer to the destination’s time zone.

3. Pack sleep essentials

One way to signal that it’s bedtime is by bringing their bedtime snuggle buddy. Traveling with familiar toys can help your child recognize the same cues that they normally would at home. Since children thrive on routine, sticking to your regular naptime and mealtime routine as much as possible can help with baby jet lag.

4. Step into the sun(light)

According to the Mayo Clinic, “Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle.” The way you use sunlight depends on which direction you’re traveling—east to west or west to east. Either way the sun plays a big role. Light exposure in the morning hours can help cue your child that it’s time to be active. “Additionally, keeping lights dim in the late afternoon and early evening promotes the body’s production of melatonin, the sleep hormone, which can help little ones start to truly feel tired once bedtime rolls around,” Waller shares.