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12 Tips for Managing Jet Lag with Kids

Travelling as a family can be one of life’s most rewarding experiences, but when it comes to long-haul flights, jet lag can sometimes put a dampener on the fun. Especially for young ones who may struggle to adjust to new time zones, jet lag can lead to cranky moods and sleepless nights. However, with a little bit of preparation, you can minimise its impact. Here are 12 tips for managing jet lag with kids, ensuring a smoother transition for everyone involved.

1. Adjust Sleep Schedules Before You Go

A few days before your departure, begin to shift your children’s bedtime and wake-up times closer to the schedule of your destination. Gradually moving their schedule by 30 minutes each day can help ease the transition and reduce the shock to their systems.

2. Plan Your Flight Wisely

If possible, choose flights that arrive at a reasonable hour. Arriving in the early evening allows an easier bedtime routine for children, whereas landing in the middle of the night may lead to a more difficult adjustment period.

3. Keep Hydrated

Air travel can be dehydrating, especially for kids. Encourage them to drink plenty of water throughout the flight. Avoid sugary drinks and excessive caffeine, as these can lead to further dehydration and increased restlessness.

4. Pack Snacks

Having familiar snacks at hand can be a comfort for children on long flights. Healthy options like fruit, nuts, or whole grain crackers can provide the necessary energy without the sugar crash that might come from less nutritious snacks.

5. Use Comfort Items

Bringing along a favourite blanket, pillow, or stuffed animal can provide a sense of security for your child. Familiar items can make it easier for them to relax and potentially sleep during the flight.

6. Encourage Movement

To help combat tiredness, allow your kids to move around during the flight, whether it’s a stroll down the aisle or playing games in their seats. Back-to-back hours without movement can heighten feelings of fatigue and discomfort.

7. Limit Screen Time Before Sleep

While devices can be an excellent distraction during flights, consider limiting their use close to bedtime in your new time zone. The blue light emitted by screens can interfere with the body’s natural sleep hormones, making it more difficult for children to settle down at night.

8. Maintain a Flexible Attitude

Kids thrive on routine, but introducing a degree of flexibility can help lessen the stress associated with jet lag. Be prepared for extra naps during the day, and don’t hesitate to adjust plans if your children seem particularly fatigued.

9. Embrace Natural Light

Once at your destination, expose your children to natural sunlight. This can help their internal body clocks adjust more quickly to the new time zone. Outdoor activities will also help combat fatigue and enhance their mood.

10. Establish a New Bedtime Routine

When you arrive, creating a new bedtime routine can aid in adjusting to the local time. Keep it simple and soothing with calming activities like reading a book or a warm bath to signal to your child that it’s time to unwind.

11. Be Patient

Remember that adjustments might take a few days, particularly for younger children. Remain patient and understanding as they navigate this change, and offer plenty of comfort and reassurance as they acclimatise.

12. Let Sleep Come Naturally

If your child is very tired, let them nap, even if it’s during the day—not exceeding an hour or two—to prevent disrupting their ability to sleep at night. Ideally, try to sync their naps with the local time to help ease the transition.

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Jet lag can be a challenging aspect of family travel, but it doesn’t have to overshadow the adventure. With a little preparation and a solid approach to managing fatigue, you can help ensure that your family makes the most of your travels. Here’s to creating lasting memories on your next adventure—jet lag-free!

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