Jet lag can be one of the less glamorous sides of traveling, especially when you’ve got little ones in tow. The excitement of arriving at your destination can quickly turn into cranky kids and groggy parents struggling to adjust to a new time zone. But don’t worry – jet lag doesn’t have to derail your vacation. With a little preparation and a few clever strategies, you and your family can bounce back quickly and start enjoying your trip from day one.
Start Prepping Before You Leave
The secret to beating jet lag starts before you even board the plane. If possible, start adjusting your family’s sleep schedules a few days before departure. Gradually shifting bedtime forward or backward by an hour or so can make a world of difference when you hit a different time zone. While kids might resist at first (because let’s face it, they have a radar for anything involving change), creating a fun countdown to vacation can help build excitement and make the adjustment feel more like part of the adventure.
For parents, this is the time to get your hands on some sleep essentials like eye masks or travel pillows that can make those awkward mid-flight naps a bit more bearable. Encouraging everyone to stay hydrated pre-flight is also a huge help – and yes, that means encouraging the kids to drink water too, even if they’d rather guzzle juice!
Embrace the Power of In-Flight Naps
Parents, you might not get the same luxury of napping at will, but if you can catch a few Z’s in between snack requests and bathroom trips, it’ll make a huge difference when you touch down.
Day One: Get Outside and Get Moving
Once you arrive, it’s tempting to crash and catch up on sleep, especially after a long-haul flight. But powering through that first day is key to resetting your body clock. One of the best jet lag remedies for both kids and parents is sunlight. Spending time outdoors helps signal to your body that it’s time to wake up and adjust to the new schedule. Plan low-key activities on the first day, like a leisurely stroll around the neighborhood or visiting a local park. Kids will be excited to explore their new surroundings, and all that fresh air will help everyone stay alert during the day – making it easier to fall asleep at the right time that night.
A fun way to get kids engaged is to play a little travel scavenger hunt. Make a list of new things they can spot in the area, like a local animal, a landmark, or even a fun snack from a nearby market. It keeps them focused and excited, while you secretly use it to keep them awake until it’s time for bed!
Stick to a Bedtime Routine
While it may be tempting to let everyone crash early, sticking to a new bedtime routine is essential to beating jet lag. As much as possible, follow the same nighttime rituals you would at home. For younger kids, this might mean a bath, reading time, or cuddles before bed. For older kids (and even parents), winding down with a good book or some calming music can help everyone fall asleep more naturally.
It’s also important to create a sleep-friendly environment, even if you’re staying in a hotel or rental. If the room is too bright, try blackout curtains or a sleep mask for the kids. Earplugs or white noise apps can help drown out any unfamiliar sounds. If you’re traveling with young children, a favorite blanket or stuffed animal from home can make their new sleep space feel a bit more comforting.
Don’t Forget to Be Kind to Yourselves
Jet lag doesn’t disappear overnight (pun intended), so don’t stress if the whole family isn’t perfectly on schedule right away. It’s normal to feel a little off for the first day or two. The key is to pace yourselves and allow for flexibility in those early days. If the kids need a short nap, that’s okay – just try to limit it to 20-30 minutes so they can still sleep at night. As parents, it’s easy to focus on keeping the kids on track, but don’t forget to take care of yourselves, too. Grab a quick coffee, soak up some sun, and give yourselves a break if you’re feeling sluggish.
The best part about traveling as a family is that you’re all in it together – whether it’s navigating new time zones or discovering exciting new places. So, while jet lag may be an inevitable part of the adventure, with a little patience, fresh air, and a solid plan, you’ll be exploring, laughing, and making memories together in no time.
