7 Steps to Help Kids (and Parents) Manage Jet Lag

Don't let jet lag ruin your next family vacation.
two jetlagged children holding teddy bears and napping on a train
(Photo: Envato/FamilyStock)

Jet lag is a reality of travel, and when you’re traveling with kids, the stakes feel even higher. Knowing how to help kids (and their adults) combat jet lag is a key part of a great family vacation.

When my kids were five and seven, my sister-in-law moved to Singapore. Planning our first visit felt exciting, but I was also hesitant because of the long flight, 16-hour time difference, and the serious jet lag I knew we’d all face. 

And while the jet lag was rough, we got through it and had a great time. The lessons I learned on that trip have given my family a foundation that helps us all—adults and kids—get through jet lag more quickly and with way less drama.

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How to Help Your Family Manage Jet Lag

While there’s no magic formula to erase jet lag, there are things you can do to ease your family members into a new time zone. Here are the seven steps I follow to mitigate jet lag, manage travel fatigue, and enjoy my family vacations.

Preparing for Jet Lag Before Your Trip

child coloring as a downtime activity to manage the symptoms of jet lag on vacation
Coloring, reading, and listening to audio books are good downtime activities when kids are feeling the daytime effects of jet lag (Photo: Evato/Pressmaster)

Proper planning prevents poor performance. Jag lag will happen, that’s just the reality. So my family has created this plan to combat it even before we leave the house.

1. Understand the time difference.

It’s useful to anticipate how your body will feel in the new time zone. To do this, calculate when wake-up time, mid-day, and bedtime will be in the traveling country is in your time zone. Armed with the information about the number of time zones you’ll be bridging, you can predict jet lag symptoms such as early wake ups, difficulty falling/staying asleep, and general cranky times. Understanding how your family will feel in the new time zone will help you work with jet lag rather than fight jet lag.

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My family went to Barcelona (an eight-hour time difference) when our kids were nine and seven. That meant that 8 am felt like 11 pm and 8 pm felt like 11 am. Instead of fighting to be on an 8 to 8 schedule like we generally are at home, we embraced an 11 pm to 10 am routine. This worked perfectly for a European city vacation since activities don’t start early and dinnertime is 8 pm or later.   

2. Create an itinerary that fits your family’s style.

Once you’ve got a handle on the time difference, you can create an itinerary for the first two days with the symptoms of jet lag in mind. Having a pre-set itinerary will let you be on autopilot, because you will be jet lagged too. There are two basic approaches:

  • Take it Easy:  Fill the day with low-key activities like going to a beach or a picnic in the park. Keep the plans loose and avoid doing lots of things that involve timed tickets or reservations. This approach is great for families that don’t usually follow a schedule.
  • Action Packed: Start right away with super exciting and action-packed days. Fight jet lag with action. Fill the day with lots of activities and keep everyone moving. This approach is great for families that thrive with routines and structure.

Choose the approach that will best work for your family, then plan your first few days accordingly. Whichever style you choose, make sure to opt for activities that will keep a sleepy child engaged and busy.

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For maximum buy-in, enlist your kids to help with the itinerary. Have each child pick three things they really want to do, then weave a few of their top activities into the first two days. Having something they want to do will motivate them to fight jet lag. 

3. Have a plan for when jet lag strikes.

At some point, everyone will feel jet lagged, so it’s important to have a plan to manage common jet lag symptoms.

  • When it’s bedtime and jet lag is winning, fight back by keeping the lights low and staying in bed: Let kids know that “bedtime” is the time they have to stay in bed. You cannot force sleep, but you can insist that they stay in bed during bedtime. This is really important for two reasons. One, staying in bed helps the body learn the new sleep time and, two, it’s better for everyone if awake family members let sleeping members sleep. For really young children, they can lie in their parents’ bed when awake at night.

Pro Tip: Give children a reading light to clip onto a book so they can read in bed. For really young children, bring them into your bed with a light. Give them board books and a stuffy to play with quietly. If your child is not independent, assign one parent to read with them in bed so the other one can sleep. And then trade off.

  • Have downtime activity for daytime jet lag: Have each family member brainstorm a few activities they can do when they are tired. Unless naps are part of your home routine, it’s better to avoid napping, since sleeping during the day will extend jet lag symptoms. Relax-time activities should be portable because jet lag can strike at any time. Some easy sleepy activities include reading, drawing or coloring books, playing with little toys (hot wheels or a stuffy), and listening to audiobooks.

My kids really enjoy audiobooks, so we always download a bunch before our trips and keep headphones with us. When my kids were six and eight we went to Paris—a nine-hour difference. On our first full day there, we were in a museum when the jet lag sleepiness hit my oldest daughter. We put on an audiobook and she followed us around while listening to a story. While she missed the museum, she did not prevent the rest of the family from enjoying the experience.

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4. Prepare your body.

Take the extra steps to be well-rested for the trip. Some experts suggest shifting your sleep schedule slowly to match the new time zone. I find this unrealistic because school and work hours cannot be changed, and there’s usually a lot going on before a trip. Also, especially with younger children, moving bedtime later does not always yield a later wake up. In my opinion, it’s much better to stick to your regular routine and be well rested.

Combatting Jet Lag When You Arrive 

family hiking in the sunshine
Getting out in the sun can help kids and adults adjust to a new time zone and move through jet lag (Photo: Envato/monkeybusiness)

There are plenty of things you can do to help your body fight jet lag once you arrive at your destination. Here are some of my favorites:

5.  Get lots of sun.

The sun helps your body’s internal clock adjust to the new time and fight the symptoms of jet lag. So on your first few days in a new place, make sure to be outside as much as possible to soak up the sunlight. That natural light exposure will make a big difference in how you feel. (Now is the time to look back at your first-two-days itinerary and make sure there’s plenty of outside time built in.)

6.  Eat at the right times and stay hydrated.

Eating at the meal times in your destination helps your body understand the new time zone. Even if you are tired and not hungry during mealtime, you should still try to eat, at least a little.

Dehydration exacerbates jet lag symptoms, and long flights are particularly dehydrating. Sport drinks or hydration tables—especially in the beginning of the trip—help you stay hydrated and ease jet lag symptoms.

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Pro Tip: You can make eating at the right time fun for kids. My youngest daughter was six when we went to Paris. She is a terrible morning person and hates eating breakfast. I anticipated it being worse in Paris because 9 am in Paris is midnight in California. Leading up to the trip, we talked about the time difference and focused on difficult wake ups. Each morning in Paris, I woke her up by saying it was time for a midnight snack. She woke up with a smile instead of a groan and looked forward to her “midnight snack” breakfast.

7.  Sleep at the right time and consider melatonin.

Falling asleep when your body thinks it’s not bedtime can be a challenge for both kids and adults. Some families like to take melatonin—this is a personal family decision. Melatonin is not a sleeping pill but it helps your body regulate sleep cycles. It is taken up to an hour before bedtime and comes in kid and adult doses (often in a gummy form for kids).

Traveling with kids across time zones is daunting, but with proper planning it can also be an amazing time. Follow these seven steps to combat jetlag, help manage symptoms when they happen, and fully enjoy your trip.

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Sarrita Min
Sarrita Min is a stay-at-home mom who enjoys traveling, cooking, and gardening. Before kids, she was an educator who worked in elementary and middle schools. Her work as an educator and traveling with her kids, has made her good at planning family trips that cater to both parents and kids and she has many travel tips that make traveling easier for parents. When she is at home, you can find her watering her fiddle leaf fig, or trying out a new recipe.

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