Take kids outside and use daylight to your advantage — Photo courtesy of Supersizer / Getty Images
There’s nothing quite like jet lag to put a damper on the start of your vacation. That is, except for when you’re also dealing with jet-lagged kiddos.
With summer underway, you might have a few trips planned that will have you facing the dreaded time zone change with your offspring — worry not, there are ways to prepare.
We spoke with a number of experts on the matter to figure out the best ways to help your kids beat jet lag (or at least, minimize the number of jet lag-related meltdowns on your next trip).
What is jet lag and how does it present in children?
“Jet lag is a common, temporary disruption of the body’s internal clock or circadian rhythm that happens when traveling across multiple time zones,” says Dr. Shelby Harris, licensed clinical psychologist specializing in behavioral sleep medicine and director of sleep health at Sleepopolis.
While you’ve likely experienced the typical jet lag symptoms of fatigue, trouble sleeping or staying awake, difficulty concentrating, and possible mood swings, there are a slew of additional ones, some of which might appear in your little ones.
“Babies may cry more than usual as they may be suffering some of the effects of jet lag, including gastrointestinal symptoms like nausea, vomiting, and diarrhea. They may refuse feedings or be fussy,” says Dr. Rosibell Arcia-Diaz, attending physician of pediatrics medicine at Cook County Health in Chicago, Illinois.
She says toddlers and younger kids may be irritable and get headaches, while tweens and teens might also have difficulty concentrating and experience anxiety. However, she adds that newborns without set sleeping schedules may have a slightly better time dealing with jet lag.
Expert tips on how to beat jet lag
At first, keep the itinerary light — Photo courtesy of Priscilla Blossom
Prep your sleep schedules.
“If you’re traveling somewhere for more than a few days, try adjusting your sleep schedule a week or two before you leave to slowly move toward sleep and wake times that are closer to those at the destination,” says Harris.
Travel writer Selena Takigawa Hoy agrees, saying she’s used this trick successfully on multiple trips between the U.S. and Japan with her 2-year-old.
Keep the expectations low (and the patience high).
You know how wretched it feels to be jet-lagged, so be sure to extend your patience to your overtired children.
“Expect your child to be cranky,” says Arcia-Diaz. She recommends sharing responsibilities among those grown-ups traveling with you (if any) and making sure to keep demands and decision-making to a minimum.
Keep the itinerary light in the beginning.
A picnic is a great activity for day one — Photo courtesy of Pekic / Getty Images
Megan Padilla, a travel writer and mother to a 14-year-old, says she recommends treating the first day as a recovery day.
“Find a playground, eat picnic-style so your kids can be nourished while relaxing and playing, or even take a quick nap,” she says.
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Rather than jump into action, start with a slow breakfast and ease into your day with fun but easy activities, then maybe schedule a nap break. After that, you can reassess how everyone is doing and adjust accordingly.
For longer trips, tailor activities to help adjust sleep patterns.
“Tailor your first day or two’s activities based on whether you need to tire kids out or help them stay awake longer,” says Helen Doyle, a copywriter and mother living in the UK. “For example, don't plan any long car journeys if you need them to stay awake later than usual and don’t hype them up with a super stimulating activity if you need them to go to sleep early.”
Takigawa Hoy agrees, recommending filling the daytime with plenty of activities, especially outdoors, if you want your kids to stay up longer.
Maintain good and comforting sleep habits.
Pack comfort items for your kids — Photo courtesy of Priscilla Blossom
Harris recommends a calming bedtime routine to help your child wind down before bed.
“Have them read a book, listen to music, tell them a bedtime story, or anything that helps your child relax," she says.
Arcia-Diaz recommends packing familiar items and toys, like security blankets for toddlers and younger kids, as well as a few beloved books and some relaxing activities, like a drawing pad to avoid screens before bed.
Use the sun (and darkness) to your advantage.
For the waking hours, sunlight is key.
“Natural light exposure is great for regulating the body’s internal clock,” says Harris. “Encourage your child to spend some time outside in the natural light during the day. This can help ease the adjustment to the new time zone.”
Takigawa Hoy recommends controlling sunlight exposure by shutting out natural light if possible when you want your kids to be sleeping.
“[My child] was waking up at 4 a.m. during a summer visit to my parents, so blackout curtains helped him sleep a bit later,” she says.
For older kids and teens, a sleep mask could do the trick.
Make sure everyone’s well-fed and hydrated.
Make sure kids are fed and hydrated — Photo courtesy of Priscilla Blossom
While this may seem obvious, you’d be surprised by how much everyone’s mood improves if they’re properly fed and hydrated. This goes double if you’re traveling somewhere with a dry climate (especially if coming from a more humid area), or somewhere at a higher altitude where dehydration and altitude sickness can worsen jet lag symptoms.
If your kids are older, discuss what they can expect from jet lag.
“Talk to kids about changing time zones in advance. Give them an opportunity to understand that it's going to feel strange at first but will then feel normal,” recommends Padilla. “Once you arrive, focus on the time of where you are, not what time it is at home.”
Make it fun by showing your kids maps of where they are versus their home and giving them a simple lesson on time zones. You can also give them a list of some of the things they might feel physically so they have the language to communicate with you if they do end up feeling jet-lagged.