Image Source from sarahdegheselle

Surviving Jet Lag with Babies and Toddlers: A Parent’s Guide

Travelling with young children can be a delightful yet daunting experience, particularly when it comes to the inevitable challenge of jet lag. Crossing multiple time zones can wreak havoc on your little one’s sleep patterns, making for a challenging start to what should be a holiday of fun and discovery. However, with careful planning and a few helpful strategies, you can make the transition into a new time zone smoother for both you and your child. Here’s how to navigate this tricky terrain.

Understanding Jet Lag

Before diving into solutions, it’s important to understand what jet lag is. Jet lag occurs when your internal body clock, or circadian rhythm, becomes out of sync with the local time at your destination. This is especially true for babies and toddlers, whose sleep schedules are often more sensitive to changes than those of adults. Symptoms of jet lag can include irritability, difficulty sleeping, and changes in appetite, making it vital to have a plan in place.

Preparation Before You Travel

1. Gradual Adjustment
   If possible, gradually shift your child’s sleep schedule a few days before your departure. This could mean adjusting their bedtime by 15-30 minutes closer to the time zone you’re heading to. While this might not work for every family, it can ease the transition for some children.

2. Plan for the Flight
   Choose flights that coincide with your child’s typical sleep times. If you’re travelling long-haul, consider night flights when your child is usually asleep. This way, they may get a few hours of rest during the journey, allowing them to arrive more refreshed.

3. Pack Essential Comfort Items
   Bring along familiar items that will help your child feel secure, such as their favourite blanket, stuffed animal, or sleep sack. Familiar smells and textures can be comfortingly grounding when everything else feels chaotic.

During the Flight

1. Stay Hydrated
   Ensure your child drinks plenty of fluids during the flight as cabin air can be dehydrating. This is particularly important for infants, so continue to offer breastmilk or formula at regular intervals.

2. Keep Busy
   Pack a variety of quiet activities such as books, colouring materials, and small toys to keep your child entertained. A bored child can quickly become a restless one, which can amplify stress for everyone.

3. Encourage Sleep
   Try to create a conducive sleep environment during the flight. Use a travel pillow or blanket to make them comfortable, and consider using a sleep mask or noise-cancelling headphones if the plane is quite noisy. If your child sleeps better with dim lighting, inform the cabin crew if they can assist.

Adjusting After Arrival

1. Let the Sun In
   Natural light is one of the best tools to reset the internal clock. Spend as much time outdoors as possible upon arrival, particularly during the morning hours. Sunlight exposure will help signal to your child that it’s time to be awake.

2. Stick to a Routine
   As soon as you arrive, try to establish a routine that mirrors your child’s home schedule. Keeping mealtimes and bedtime consistent with their usual patterns can help ground them.

3. Be Flexible
   Understand that it may take a few days for your child to fully adjust to the new time zone. Allow for naps and early bedtimes as needed, especially in the first few days, while being mindful not to let long naps during the day extend into the evening.

4. Stay Calm and Positive
   Your energy levels and mood can significantly impact your child. If they’re feeling out of sorts, try to remain calm and reassuring. It’s essential to be patient—jet lag affects everyone differently.

Conclusion

While travelling with babies and toddlers can present unique challenges, effectively managing jet lag doesn’t have to be one of them. By planning ahead, creating a soothing travel environment, and maintaining a flexible approach upon arrival, you can help your little ones adjust more quickly and ensure that your family holiday is as enjoyable and stress-free as possible. Embrace the journey, for every adventure will make for a treasured memory. Safe travels!