Jet Lag and Children: 3 Ways to Help Young Travelers

Traveling with kids can be a blast, but it often comes with the challenge of jet lag. If you want to make the transition smoother for your little ones, it helps to understand how to manage jet lag effectively. Jet lag means dealing with the discomfort of adjusting to a new time zone, which can lead to tiredness and crankiness. 

Fortunately, there are plenty of practical strategies that can really help ease the process and here are 3 to start!

Adjust Sleep Schedules Gradually

Really, making gradual changes to your little one’s sleep schedule means their internal clock can adapt without too much stress. A sudden shift in bedtime can be tough and even lead to worse jet lag symptoms.

So, you want to start adjusting your child’s sleep schedule maybe a week before your trip. If you’re traveling east, shift their bedtime and wake-up times earlier by 15-30 minutes each day. If heading west, move them later. For instance, if they normally go to bed at 8 PM, start by moving it to 7:45 PM, then 7:30 PM, and continue until their schedule aligns with the new time zone. This way their body gets used to the change without a sudden jarring change that just makes things harder for everyone.

Maintain a Consistent Routine

Consistency is key if you’re going to make your child’s adjustment smoother. Sticking to their usual routines, like meal times and naps, means they’ll feel more secure and less disoriented in the new environment.

So, as soon as you arrive, you want to keep their routines as consistent as possible. If they usually have a snack at 10 AM and nap at 2 PM, try to stick to those times in the new time zone. Even if it’s not perfectly aligned with local times, sticking to these familiar routines really helps their body clock adjust more easily.

Consider Massages

A gentle massage can make a big difference when you want to help your child relax and sleep better. It means easing muscle tension, which is particularly useful when dealing with jet lag.

Include a soothing massage in their bedtime routine. Use soft strokes and a calming lotion or oil to help them unwind. Focus on areas like their back, shoulders, and legs. This really helps them feel relaxed and can make it easier for them to fall asleep, helping them adjust to the new time zone more comfortably.

Jet lag can be a tricky part of traveling with kids, but by trying out these tips, there’s no reason why can’t make the transition a lot smoother. Really, you want to gradually adjust their sleep schedule, maintain familiar routines, and incorporate relaxing massages so that they adapt more comfortably to the new time zone.