Jetlag

8 Tips to Beat Jet Lag with Kids 

Getting ready to go on vacation can be stressful, even more so when you have little ones and you’re worried about when and how they’ll sleep! 

But don’t worry, you can do this! Using any of the tips below, you can set yourself (and your children) up for travel success. 

• Don’t sleep in! 

Set an alarm to start your day at your regular wake up time.  

• Get out in the sun as soon as possible. 

Sunlight helps our bodies wake up and get into rhythm, so exposure to early morning sunlight works well in the fight against jetlag.

• Keep moving

Ideally, be outside as much as possible but if you can’t be, you can still move around indoors. Play and do activities that will keep the kids moving. As we adults know, if you sit down when you’re utterly exhausted, it’s very hard to get up again! 

• Drink lots of water

Dehydration will cause tiredness, so the more water the better (particularly if you’ve travelled by plane).

• Stick to your regular routine

Even though your children are likely to be exhausted, sticking to their routine as much as possible will help their bodies to adjust to the new time zone. If you use a sleep sack or a white noise machine at home, use it when you travel too. Likewise, perform the same bedtime routine you do at home. 

• Nap at the same time

As above, try to stick to their regular nap routine as well. 

• 6 pm or later bedtime

Try to make it to at least 6pm before putting them down to sleep because, regardless of jetlag, there are only so many hours they can sleep and if they go to bed too early they’ll naturally be rising very early in the morning.

• Sleep when they do

Maximise your own sleep by going to bed when your kids do. You’ll likely need to get up with them for the first couple of nights, so you won’t regret those extra few hours of sleep earlier in the night. 

• Keep it dark

When your kids do inevitably wake during the night, keep their sleep space dark and quiet with minimal distractions, even if they can’t sleep. 

While it’s perfectly normal to feel anxious about travelling with little ones and worrying how it will impact their sleep, don’t let it stop you from creating precious memories with your family.