Jet lag with kids can be tough, but it doesn’t have to derail your whole trip. We're sharing our favorite tips and tricks to help your little ones adjust faster and make those first few days smoother for everyone.
Traveling with kids is always an adventure and jet lag with kids can add a whole new layer to that experience. We started flying from the U.S. to the U.K. when our son was just 10 weeks old, and (COVID years aside) we’ve made the trip every year since.
Between that and plenty of other international adventures, we’ve learned a lot about what helps and what doesn't when it comes to dealing with jet lag. It’s not always smooth, but with a little planning, a lot of snacks, and the right mindset, you can make the transition easier for everyone. Here are our tried-and-true tips for getting over jet lag with kids.
Jump to:
- 1. Get outside and moving as soon as possible.
- 2. Eat on the local schedule.
- 3. Limit naps.
- 4. Hold off bedtime (even if they're fading).
- 5. Wake them up in the morning.
- 6. Prioritize healthy eating and Hydrate.
- 7. Don't overbook the first couple of days.
- 8. Make a plan for middle-of-the-night wake-ups.
- 9. Sometimes we need a little help (supplements).
- 10. Be kind to yourself (and your kids).
1. Get outside and moving as soon as possible.
Getting outside as soon as possible is one of the best things you can do to help kids adjust to a new time zone. Natural light helps reset their internal clock and fresh air just makes everyone feel more human after a long flight. We always try to get the kids moving and if there’s a park nearby, even better. One of our favorite little rituals is letting them kick off their shoes and walk barefoot in the grass. I know it sounds a little hippie but there really is something to "grounding". It helps them feel settled, like, okay, we’re here now. And honestly? It works for grown-ups too.
2. Eat on the local schedule.
This one’s huge. Start doing breakfast, lunch, and dinner on your destination’s time, even if no one is actually hungry yet. It helps reset their internal clocks faster. Also try to limit random snacking and stick to structured meals, no midnight snacks that feel like tomorrow's breakfast.
3. Limit naps.
Limiting naps is key when helping kids get over jet lag, especially if you’ve just come off an overnight flight where nobody really slept. They are going to be exhausted and you might well be tempted to let them crash for hours. Don’t do it! If a nap is absolutely necessary, keep it short, like under 45 minutes. Long daytime naps will just mess with their ability to sleep through the night.
4. Hold off bedtime (even if they're fading).
In contrast to limiting naps, we also strongly advise keeping them awake until bedtime, or at least 7 or 8pm local time. This can be so hard, especially when they’re falling asleep in their dinner or literally lying on the floor mid-meltdown. But trust me, powering through those last couple hours is crucial. If you can keep them up, they are much more likely to sleep through the night and adjust faster. We’ve definitely made the mistake of letting a kid crash at 4pm and then found ourselves with a wide-awake toddler at 2am ready to party. It’s not fun. Do what you have to. Go for a walk, let them watch a movie, go for an ice cream...just find ways to keep them engaged and moving until it’s actually bedtime. The first night may be a slog, but it really pays off the next day.
5. Wake them up in the morning.
I'm sure by now you're sensing a theme. If you let them continue to operate in rhythm with the timezone they just left it will take that much longer to get them thriving in the timezone you're in now. So even if they’ve had a rough night, don’t let them sleep past 8 or 9am. Getting up and eating breakfast at the right time will really set the tone and move everyone forward.
6. Prioritize healthy eating and Hydrate.
Tired bodies often crave sugar, but too many sweets can lead to crashes and crankiness. A few treats are fine but try to stick to real meals with fruits, veggies, protein and whole grains whenever you can. It makes a big difference in how steady their energy (and moods) stay throughout the day.
And don’t forget about hydration! Travel days, especially long flights, can be super dehydrating, and dehydration just makes jet lag worse. We always bring refillable water bottles and make a point to keep everyone sipping throughout the day even if they don’t feel especially thirsty. A well-fed, well-hydrated kid is much more likely to sleep better and adjust faster.
7. Don't overbook the first couple of days.
Don’t overbook the first couple days. It’s definitely good to get outside and do something. You definitely don’t want everyone just lying around the hotel all day, but keep it light and flexible.
Jet lag affects kids (and adults) differently, and those first 48 hours can be unpredictable. This is not the time to plan a full-day museum tour or a packed itinerary with tight schedules. Think parks, easy walks, maybe a casual meal out. Leave room for rest and sudden meltdowns you didn’t see coming. We try to pick just one simple outing, and then play the rest of the day by ear. Everyone adjusts better when there’s space to ease in.
8. Make a plan for middle-of-the-night wake-ups.
Make a plan for those middle-of-the-night wakeups because odds are, they’re coming. Especially the first night or two, someone’s going to pop up at 2am ready to party. And if you’re not prepared, it can turn into chaos fast. I like to have a little “jet lag kit” ready with quiet activities, think coloring books, storybooks, maybe a downloaded show or movie on a tablet with the brightness turned way down. Avoid bright lights or snacks (unless absolutely necessary). Your goal is to keep it calm and as boring as possible so they fall back asleep.
And one more thing: if you’re traveling with a spouse or partner it's best to decide in advance who’s on night duty or who's taking care of who. Nothing fuels a 3am argument quite like both of you assuming the other one would get up. Everyone’s tired, emotions are high, and it’s just not worth the stress. Even just saying, “Hey, I’ll take the first wakeup, you take the second,” can save you a lot of tension and crankiness.
9. Sometimes we need a little help (supplements).
Every kid (and every family) is different, so definitely do what feels right for your crew. But I’ll just say, my kids respond really well to a little melatonin. We use Zarbee’s Chewable Tablets with Melatonin and it’s been a great tool to help reset their sleep schedules those first couple nights in a new time zone. I don’t use it every time, and I recommend checking with your pediatrician beforehand, but when jet lag hits hard, it’s been a lifesaver. We also give the kids (and ourselves) magnesium before bed, at home as well but especially when we travel. It really helps relax the body and ease into sleep. Just some things to consider if you’ve tried all the other tricks and still find yourself with a wide-awake 6-year-old at midnight.
10. Be kind to yourself (and your kids).
Jet lag can be annoying, but it definitely shouldn’t scare you or keep you from taking an amazing trip. It’s just part of the deal when you travel across time zones, especially with kids. The truth is, kids are humans too. They get cranky when they’re tired, they act out when things feel unfamiliar, and sometimes they just need a little extra love and patience while their bodies adjust. So be sweet and helpful with them but also give yourself grace. If you’re exhausted, short on sleep, and feeling snappy, that’s okay. You’re doing something really cool and memorable as a family, and a few bumpy days are worth it for the experiences you’ll have together. Lower the bar, laugh when you can, and trust that everyone will find their rhythm soon enough.
