How to beat baby jet lag – travel tips

Jetlag is one of the worst things about travelling. Bad enough when you can understand why you’re awake and starving at 3am, it’s even less fun when you have a baby, toddler or young child who has no idea. So how to beat baby jet lag?

It’s not all bad. As very young children have no real concept of time, as long as they’re getting fed and having enough sleep somehow, babies especially seem remarkably resilient about switching to a new time zone – sun equals daytime, dark equals night.

It’s not foolproof and I’d count on at least one bad night to start with, but after several long-haul flights, here are my 10 tips for surviving jet lag with babies or young kids.

1. Pick your flights carefully

Which flights are going to make life easiest when you arrive? I’m a big fan of overnight flights as they go at a normal bedtime hour, they’re darker and quieter, which combined with the plane’s white noise means my daughter was more likely to sleep then wake up (albeit a bit tired) when it’s morning. This is especially the case flying east, when jetlag hits me worst.

But you might decide that a flight which arrives in time for a normal bedtime at your hotel or villa is the key to avoid toddler jet lag if you know they won’t sleep on the plane.

2. Tweak their routine before you go

If you can, start switching onto the new time zone before you fly out. Shifting everything in small increments (10 to 30 minutes) for a week, or even just a few days beforehand can make a difference.

If you’re dealing with a big time difference or restricted by a nursery timetable, it’s not practical to adjust completely but every little helps.

3. Switch time zones as soon as possible

In the same way that you’re advised to set your watch to local time as soon as you get on the plane, the sooner kids move into the new time zone the better.

If you’re travelling west, try stretching the day with an extra nap and meal/snacks/milk. If you’re going east, try to replicate the bedtime routine as much as possible to encourage them to drop off.

Either way, as soon as you touch down, start following local time, however hard it seems. I recommend not even sitting down on the bed if you’re struggling to stay up – the temptation to lie down is irresistible.

Because then you’re tempted to close your eyes just for a second… at which point it all starts to go wrong!

Having extra snacks can stop them (and you) from waking up in the middle of the night starving as well.

4. Drink up

Water, that is. Dehydration can make jetlag worse and as long-haul plane journeys are dehydrating at the best of times, factor in plenty of water for yourself – and consider extra milk or drinks for babies and toddlers.

For the same reason, you’re recommended to avoid alcohol while you’re flying. Sound medical advice, I’m sure, but when you’re flying with a baby/toddler/small child, sometimes a free glass of wine feels like a travel necessity…

5. Positive mental attitude

Accepting that your child’s routine is going to be disrupted for the first few days makes it easier to live with (plus if they adapt faster, you win) – and if you’re prepared (extra coffee, for starters), it’s easier than trying to adjust in a jetlag haze.

As you’re on holiday, there’s also more flexibility to adapt to slightly weird meal times and having a siesta.

And while it’s not exactly fun when your toddler refuses to sleep on the plane, the silver lining is they may crash out at bedtime.

6. Don’t make big plans

Keep the timetable flexible and try to avoid making any big plans that can’t be changed for the first 48 hours or so.

You don’t need to sit around on a sun lounger doing nothing as getting out can help you stay awake, but don’t book the trip highlights at the start when everyone’s likely to be cross and crotchety – pick something you can easily postpone, or short trips if everyone’s up to it.

7. Beware the naps

Sometimes there’s no way anyone will make it through the first day without a nap – but hard though it, is limit it how long everyone dozes for.

Try to keep the kids’ naps at their usual length, or catnaps in a buggy as you head out for the day, and adults stick to under two hours too.

Any more and you’ll fall into deep sleep, and find yourself waking up at tea time, unable to sleep again at bedtime…

8. Get some sunshine

Get outdoors as much as you can for the first few days, especially on touchdown if you land in daytime.

This will encourage your body clock to reset as you soak up the daylight, and make you feel much more revitalised.

9. Take melatonin

Not for the baby, for you. If you’re struggling to drop off, this hormone naturally tells the body it’s time to sleep, so can help you finally fall asleep. At least that way, you won’t be lying awake cursing if your toddler has crashed out.

You can find it in drugstores (Walgreens etc) in the USA – I try to stock up when I visit, as it’s often only available on prescription in other countries..

10. Nothing works? Make the most of the muddle

If you’re awake bright and early, head out to explore before breakfast while everything’s quiet, watch the sun rise or enjoy a quick splash in the pool.

They’re wide awake late at night? Seize the chance to go out to dinner as a family and have a mini lie in in the morning.

On one holiday, I managed to adjust my daughter’s routine (for a few days) so that she woke later and stayed up later – it didn’t last, but occasionally even jetlag has an upside.

For more of my tips on flying with a baby, check out this guide

PIN FOR LATER: HOW TO BEAT BABY JET LAG

Image courtesy of Depositphotos

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