How to Get over Jet lag with kids

Jet lag has a miracle cure! Ok, not really. I’m sorry to tell you this, but there is no fast and easy answer on how to get over jet lag instantly or even quickly. You really just have to plow through it the best you can.

Sunlight, fruits and vegetables, water, exercise, and yes, even a nap, are the real cure to jet lag, but those can still take time.

I’ve been traveling with kids for more than 14 years, starting when they were a tiny seven weeks old, all through those toddler years, grade school, and now middle school and high school. I’ve become an expert on getting my kids to recover from jet lag, so much so that they are now better than me at it.

You CAN recover from jet lag even more quickly than you thought, and let me reassure you that there is nothing easier than baby and toddler jet lag (teens are rough!), but you do needs some tips to get you through the transition no matter your child’s age.

How to Get over Jet lag with kids

However, there are a few things that can make jet lag easier or more tolerable, even jet lag with babies. A rested parent means a well-adjusted kid.

So, while some of these tips will work for wrestling jet lag with your children, more are for you so you can face your trip head on and help your kids push through those first few days.

But first, in order to get rid of jet lag, you need to understand what jet lag is and why you get jet lag, so you can find the jet lag tips that work best for you and your family.

Time to dive in.

What is jet lag, and why does it happen?

Jet lag is a temporary sleep disorder that occurs when a person’s internal body clock, AKA your circadian rhythm, is out of sync with the time zone you are currently in. This will usually happen when you rapidly travel across multiple time zones by plane, which will disrupt your natural sleep-wake pattern.

Here are a few of the main causes of jet lag

Time Zone Differences: When you travel to a location in a different time zone, the local time of your destination may be what your body’s internal clock is set to. For example, if you fly eastward, you “lose” time, and your body may still be three hours behind in the previous time zone you just came from.

Circadian Rhythm Disruption: The circadian rhythm is a natural, internal 24-hour clock that regulates various bodily functions, including sleep, wakefulness, and hormone production. If you travel across timezone, skipping some of these key moments your body expects your body will need time to adjust to the new schedule and set a new rhythm for your day.

Environmental Factors: Changes in lighting, bed times, meal times, and daily activities at your destination can really confuse your internal clock. Natural light plays a significant role in helping your body know what time it is, which is why you need to get outside in your new destination. It will help your body adjust a bit faster. Plus it keeps you moving so you don’t fall asleep on the couch.

What are the Symptoms of Jet Lag?

Everyone is different, but here are a few of the most common symptoms of jet lag.

• Fatigue
• Insomnia
• Irritability and crankiness
• Difficulty concentrating
• Digestive issues
• Feeling dehydrated

How can I prevent jet lag before a trip?

• Hydrate before and during your trip, as well as after you arrive.
• Don’t drink alcohol on the plane. It will dehydrate you.
• Start going to bed a little earlier each night (or waking up earlier depending on where you are going). This helps for some people but not all. If you can’t sleep on a plane and you are up for 24 hours, your body will yell at you no matter what.

How Long Does Jet Lag Last?

Jet lag hits everyone a bit differently. My youngest wakes up at 6:30am no matter where he is in the world. I don’t know if his body just is naturally set to the sun or what, but he has always done pretty well.

For the rest of us, knowing how long it takes to get over jet lag depends on where you are going. Shorter distances (under four hours) can take a day or two to adjust, while longer distances with a more significant time change can take up to a week, sometimes more.

Traveling east can cause more jet lag than traveling west to east too. I’m not sure why, but whenever I go from LA to DC, or from North America to Europe, it takes my body longer to adjust to a new time zone. I have plenty of friends (and there have been scientific studies) who have the same reaction to East to West travel, so at least I’m not alone.

Just remember, jet lag, even jet lag with babies is ALWAYS worth it. You are traveling to somewhere new. You can sleep when you are old.

What are the best strategies for adjusting to a new time zone after arriving?

Vitamin D, fresh air and a little exercise are the best things for you when you land in a new time zone and are suffering from jet lag. Unless you arrive at night and can go right to sleep, plan on dropping your bags at your hotel and hitting the streets.

Start walking in one direction or head to the nearest attraction you have wanted to see.

Don’t worry, you can go back again when you have a clearer headed. This will just give you and your family a direction to go.

For example: If you are visiting Rome, Italy, start walking towards the Colosseum. It’s hard to miss. Grab a water and some fruit. Your body will thank you for giving it a little stretch, some sunshine and air after being stuck in an airplane for hours.

Even if you are flying to Dublin and it is raining, throw on your rain boots and start walking along the river. If your kids need more than river views, check out the best things to do in Dublin.

Are there any specific foods or supplements that can help with jet lag?

HYDRATE LIKE THERE IS NO TOMORROW

Yes, water is your best friend. It will flood your system, flush out those toxins that built up on the plane and get your body ready to face the next adventure.

Stay hydrated throughout your trip. Don’t let the local food, wine and sweets steer you away from the healing power of H2O.

Carry your Hydroflask water bottle everywhere. It keeps cold beverages cold for up to 24 hours and hot beverages hot for up to six hours, making it the perfect bottle for any destination.

And yes, I’ve tried it with both. It really works. My kids have also stolen the two I had for the whole family, so I’ve bought two more for my husband and I. We like cold beverages when we hike too!

FRUIT GIVES YOU A BOOST

Not everyone may agree with this, but for my body, nothing sets me up for success in a new time zone like fresh fruit and fruit smoothies. All of those vitamins hitting my system in one go is a blessing.

A bunch of carbs just slow me down and make me want to sleep even more. If I want to push through, fruits and veggies are what I need.

Sometimes my appetite isn’t quite ready for a big salad, so fruit is the way to go. Watermelon and strawberries are two of my favorites, which is perfect since watermelon is a hydrating fruit (it’s also great for nauseous pregnant women.

Soursop is my favorite (AKA guanabana fruit in Latin America) when I’m in Asia and it’s available. If you have never had it, try it!

No Jet Lag pills

There is a homeopathic pill out there called “No Jet Lag.” While it has more than 4,500 four-star reviews on Amazon, I have yet to try it.

The company claims it has zero side effects and “will help to alleviate body stress and fatigue due to disruptions in the body’s natural clock rhythm.” You have to consistently take the pills while flying to your destination, unless you are sleeping on the plane– then you just have to take one every four hours.

Main ingredients: Arnica Montana 30C (Leopard’s Bane), Bellis Perennis 30C (Daisy), Chamomilla 30C (Wild Chamomile), Ipecacuanha 30C (Ipecac), Lycopodium 30C (Clubmoss) 

Again, I have not tested out this product, which is made in New Zealand, but if you are desperate, you can pick up a pack HERE. As always, do not give anything to your child until you talk to your doctor about it, as the dosage and ingredients may have a negative effect.

Benadryl and allergy medication

While you may be tempted to give your kids Benadryl or another allergy mediation that makes your child drowsy, don’t do it. Unless your doctor says its OK, you should never use a medication for something it was not meant to treat.

Also, Benadryl can have an opposite reaction. My kids don’t get tired, they get an energy boost. This is not something you will want to deal with on a plane with kids or when you arrive at your destination.

What are the general do’s and don’ts for managing jet lag?

• Avoid heavy meals: Don’t have a big heavy meal on your first day, especially one loaded with carbs. You will feel more sluggish and just want a nap.
• Avoid napping: If you can stay awake until at least 8pm, try not to nap.
  • If you must nap: Sometimes your body won’t let you stay up, so if you do nap set an alarm so you don’t sleep more than an hour.
  • Morning Naps: If you arrive in the morning, try to check into your hotel or vacation rental, take a 1-2 hour nap, and then get outside. This will help you make it to a reasonable bedtime, especially if you didn’t sleep on your flight.
• Avoid Sleep Aids if possible: It’s tempting to use sleep aids or melatonin supplements to help you sleep on a long flight, and after you are at your destination. If you must, use a sleep aid your first few nights (I like this natural melatonin that doesn’t make me groggy when I wake up), but always consult your doctor. And NEVER give a sleep aid or melatonin to a child unless their pediatrician approves it.

Products that can Cure Jet Lag

Nothing can actually cure jet lag except time and sleep, but there are a few products out there that I swear by when traveling with kids. A sound machine and a great pillow will make all of the difference when you are trying to switch timezones.

Invest in a SOUND MACHINE

I am a huge advocate for sound machines. Friends think I’m crazy when they room with me at conferences, but I’ll tell you something- we all sleep better.

Sleeping in a new place can be hard, especially if you have jet lag. You are going to be up early or awake in the wee hours. You wake up at random times.

You don’t want outside noises to disrupt the one thing you need most- a solid 7-8 of sleep each night to reset your body clock. If you have kids or a baby with jet lag, you definitely need to block out those outside car alarms, ambulance sirens, hotel doors slamming, etc.

I used to use this sound conditioner. My kids had one in their room at home when they were babies and toddlers. I also packed a sound machine when we traveled, which created a familiar space they could pass out in hotels and vacation rentals.

Recently, I tried out a new one and I love it even more! There are no ocean sounds or anything fancy. Just simple white noise.

It’s smaller than the original one I used to travel with babies and toddlers, but both my kids now have one, and I have one for my husband and I at home and when we travel.

A GREAT PILLOW = AWESOME SLEEP

You can’t always pack your favorite pillow (although if you want to, grab this one!), I know, but you don’t have to settle at your hotel either. Remember, you can ask for more pillows at your hotel. You can build what you need out of what they have.

I have preferred a body pillow ever since I was pregnant. I don’t like my knees to touch when I sleep on my side.

I normally have to ask for a few extra pillows to get really comfortable. If I can make myself a cozy nest to sleep in and get that first goodnight’s sleep, I’m guaranteed success as I transition out of jet lag with kids when we travel together or just by myself.

NAP ALREADY WOULD YOU!

Many travel experts will balk at the fact that I am going to tell you to take a nap. I don’t know about you, but I don’t sleep on planes. I can’t. I’m a mom.

If my kids need me I need to be available to them. I can only sleep sitting up with the help of a sleeping pill on a plane. Sleeping pills are not an option when I have to be “on” for my kids at any moment.

So, I suffer through, maybe catching a 5-minute cat nap here and there while I sit up in an uncomfortable seat. If I have to take an hour nap to survive the day after we land, preventing a migraine while we travel, then I will.

More Frequently Asked Questions about Jet Lag with Kids (FAQ)

Now that you have the basics of how to recover from jet lag, let’s get into a few more questions you might have before you book your next trip and how to approach jet lag with kids.

What is jet lag in children, and how does it affect them?

Jet lag in children is a disruption in their sleep-wake cycle when they travel across multiple time zones, which can lead to symptoms like waking up at weird hours, being hungry late at night or early in the morning, being overly tired and cranky.

At what age can children experience jet lag?

Children of all ages, including infants, toddlers, tweens and tweens, can experience jet lag when they travel long distances.

What are the common symptoms of jet lag in kids?

• Trouble sleeping
• Irritability or overly cranky
• Tantrums
• Changes in appetite
• Difficulty concentrating

How can I help my child adjust to a new time zone?

Gradually shift your child’s sleep schedule before the trip, expose them to natural light, and maintain consistent meal times in the new time zone.

Yes, you may have to have cereal at 3am the first few nights as your child’s meal schedule shifts, but get up, have some cereal, read a story and go back to bed.

Is it easier for children to recover from jet lag than adults?

Children generally recover from jet lag more quickly than adults because their circadian rhythms are more adaptable.

Are there any specific strategies for traveling with a baby to minimize jet lag?

If the time change isn’t too drastic, when you are traveling with a baby, try to stick to their regular sleep and feeding schedule during the trip.

Should I give my child melatonin to help with jet lag?

Always, always consult a pediatrician before giving melatonin to children. You can overdose on melatonin.

What’s the best way to keep my child comfortable during a long flight?

Pack their lovie, favorite toy, and/or blanket to create a familiar sleep environment. Just make sure you poke your kids to drink water so they stay well hydrated during the trip.

If you have potty training toddlers or younger kids, remember to take them to the bathroom if you are on a long flight. Their bodies are out of wack and might not tell them when they have to go.

Do different time zones affect children differently?

Just like adult jet lag, the more time zones crossed, the more significant the jet lag and the longer it will take to get over jet lag.

How long does it take for a child to recover from jet lag?

Jet lag usually lasts a few days to a week, depending on how far you have traveled and how much you are pushing them throughout the day.

Is it better to travel with kids during the day or night to minimize jet lag?

If your children have a hard time sleeping on planes, I would travel during the day with them as much as possible.

For those whose children can fall asleep on a plane, book the night flight, so your child can sleep during the flight, which can help with jet lag. Just remember that YOU might not sleep on the plane, so will still experience jet lag.

What are there any long-term effects of jet lag on children?

There are no known long-term effects of jet lag in children. Just make sure they are given time to adjust, can still nap, eat, and play. I assure you that your child will adjust, it just make take time.

Can I use over-the-counter sleep aids for my child’s jet lag?

No. Just no. Avoid giving any over-the-counter sleep aids to children without consulting a pediatrician.

How can I help my child adjust to local meal times at the destination?

Encourage your child to eat at regular meal times. You may have to supplement with more snacks, but eventually their body will know when it’s time to eat.

Don’t be surprised if your child isn’t interested in more adventurous foods either. Plain toast and milk, or a bowl of cereal in my boys case, may be all that their stomach wants for a few days. This is OK.

What role does natural light play in helping kids overcome jet lag?

Exposure to natural light helps reset a child’s internal body clock, making it easier to adapt to the new time zone. Get outside to the local playground, park or beach and let your kids be kids.

Is it a good idea to schedule activities for children as soon as you arrive at your destination?

I always have an easy activity ready when we land so that my kids and I can stay awake until the local bedtime.

Are there any foods or snacks that can help children with jet lag?

Foods rich in complex carbohydrates, such as whole grains, may help regulate energy levels and promote better sleep. I also recommend getting fruits and vegetables into their bodies so they get a few extra vitamins they might have missed on the flight.

Can you prevent jet lag in children entirely?

You can’t prevent jet lag entirely, but you can minimize its effects by using strategies like gradual time adjustment and light exposure.

How can I manage the extra stress and irritability my child might experience due to jet lag?

Are you noticing that YOU are a bit cranky and easier to annoy than usual?

Well, your child is too. If they are babies and toddlers fight jet lag they won’t have the verbal skills to let you know they feel off. Have patience, give extra snuggles and hugs, spend a little extra time in the hotel room or a quiet park, and get back to a structured schedule as quickly as possible.

Children love their routines; when you take them out of their usual schedule they are bound to be confused and irritable.

This post may contains affiliate links. If you make a purchase after clicking one of those links I will receive a small commission.