Traveling with kids can be an exciting and rewarding experience, but it can also come with its own set of challenges. One of the biggest hurdles for families is dealing with jet lag. The disruption of sleep patterns and general grumpiness can make the first few days of your trip less enjoyable for everyone. However, with a few simple tips, you can help your kids get over jet lag and enjoy your family vacation to the fullest.

Adjust your schedule before your trip

Start adjusting your kids’ sleep schedule gradually a few days before your trip. You can shift their sleep time by 15-30 minutes each day. This will help prepare them for the time difference and minimize the shock of the time change. We also try to make sure they are well-rested leading up to the trip!

Reset on the Plane

While there's no foolproof cure for jet lag, one of the best ways to minimize its effects is to adjust to the new time zone as soon as possible. This means eating and sleeping according to your destination's time zone, even while on the plane. If you're taking an overnight flight, try to get some rest so you're ready to hit the ground running.

Book flights that arrive during the day

If possible, try to book flights that arrive at your destination during the day. This will help your kids get some exposure to natural light, which can help regulate their body’s circadian rhythm.

Stay hydrated

Air travel can dehydrate your body, so it’s important to make sure your kids are drinking plenty of water. Dehydration can worsen jet lag symptoms, so encourage your kids to drink water early in the travel day. (We don’t want them up all night using the bathroom.)

Stick to a routine

Try to stick to your normal routine as much as possible, including meal times, naps, and bedtimes. If your kids are used to a certain bedtime routine (like reading a book or taking a bath) try to maintain that routine even if you’re in a different time zone.

Get outside

Exposing your kids to natural light can help reset their body clock. Try to spend some time outside during the day, especially in the morning. We make it a point to engage in an activity immediately after arriving in the daytime. We avoid the temptation to relax and instead keep our bodies moving. In case of a morning arrival, we take a short nap of 1.5-2 hours, followed by a stroll to explore the new surroundings. Our best tip for beating jet lag with kids is to jump right into the new time zone. While we may take a short nap on the first day, we avoid napping on the second day (except for small kids and babies who need it). We find that everyone is usually exhausted after the first day, making it easier to sleep at night. After the second day, everyone is usually more energetic, making it better to wait until the next night to sleep again instead of napping.

Adjust Meal Times

It's challenging to fall asleep when you're starving! We try to reset meal times as quickly as possible and jump into the new time zone!

Pack Some Sleep Cues

Bringing sleep cues is always part of our travel preparations, especially white noise. At home, we use a sound machine, but when traveling we opt for white noise apps to keep it light. Good sleep is critical when traveling with kids so we make sure to pack each child's favorite stuffed animal and pajamas. Sticking to their regular bedtime routine, including a quick story, helps the kids adjust to a new time zone quickly and avoid jet lag.

Use blackout curtains

If your kids have trouble sleeping in a new environment, consider bringing blackout curtains with you. These curtains can help block out light and create a more comfortable sleeping environment.

Encourage exercise

Physical activity can help regulate the body’s circadian rhythm, so encourage your kids to get some exercise during the day. This can be as simple as taking a walk or checking out new park.

Avoid screens

I know, I know. Hear me out. Screens emit blue light, which can suppress the body’s production of melatonin (a hormone that helps regulate sleep). Try to limit your kids’ screen time (including TV, tablets, and phones) in the evening. Instead, encourage quiet activities like reading or coloring that can help them wind down and prepare for sleep.

Be patient

Getting over jet lag takes time, especially for kids. Be patient and give your kids plenty of time to adjust to the new time zone. Don’t expect them to be back to their normal routine right away. It may take a few days for their bodies to fully adjust, but with a little patience and consistency, you can help them get over jet lag and enjoy your family vacation to the fullest.

Getting over kid jet lag is possible with a little preparation and patience. By adjusting your schedule before your trip, sticking to a routine, staying hydrated, getting outside, avoiding caffeine and screens, using blackout curtains, encouraging exercise, and being patient, you can help your kids adjust to the new time zone and enjoy your family adventures to the fullest. So don’t let jet lag spoil your family vacation – with these tips, you can overcome it and create lifelong memories with your loved ones.