How to beat jet lag in kids and optimize their sleep during travel
As the summer rolls in, many families get to travel, go to the beach, or just kick back after a busy school year. Exploring the world is fun, but having a cranky toddler dealing with jet lag isn’t. Traveling with newborns does not pose as much concern regarding jet lag, as they spend considerable periods sleeping around the clock. However, toddlers and older kids tend to have a more challenging time as they adjust to the different time zones. While these adjustments only take a few days, they could be the longest days of your and your child’s travel experience.
There is not much published in the literature about jet lag and time zone adjustment in children. My goal is to summarize some of the evidence available and provide my suggestions.
What is Jet Lag?
Jet lag is a temporary misalignment between the timing of our circadian rhythm (or internal clock) and the changing time zone. Our bodies' internal clock signals when we should sleep and stay awake. When you travel across time zones, that internal clock is still in sync with your original time zone and out of sync with the new time zone. The more time zones traveled, the more likely you will experience jet lag.
Traveling east is more challenging to adjust to because you are trying to sleep at a time when your internal clock is still registering daytime. There is a lot more daytime sleepiness because your internal clock records nighttime while it's daytime at your destination. When traveling west, there is often sleepiness and tiredness in the evening hours because your internal clock registers nighttime. There can be issues with early morning awakening as your internal clock notes daytime even in the middle of the night at your destination. While the discomfort with jet lag is temporary, it can reduce you and your child’s comfort and travel experience.
What are the Symptoms of Jet Lag?
Jet lag symptoms in kids are similar to adults. They can cause feelings of unwellness, daytime tiredness, fatigue, gastrointestinal discomfort, and mood disturbances. Additionally, our kids can have them:
Difficulties with falling asleep
Multiple or prolonged nighttime awakenings
Waking very early in the morning
Behavioral problems: Hyperactivity, frequent tantrums, impulsivity
Excessive daytime sleepiness
Feeling overall unwell
How Can You Help Beat or Decrease the Effects of Jet Lag on Your Child?
Start Well-Rested: Sleep deprivation worsens your child’s jet lag symptoms. If you build a buffer before their travels, they'll be able to tackle jet lag better. Ideally, you want to ensure your children get enough sleep before their trip to promote sound sleep during travel.
Go Towards the Light: Light is the most powerful influence on our circadian rhythm or internal clock, and exposure to appropriate light can help minimize jet lag symptoms. Take advantage of the light in your new destination. Walking or playing outside during the day at your new destination will help your kids adjust to the new time. Going to a local park or a nearby playground benefits light exposure and physical activity, allowing them to sleep better.
Plan Meal Times: Meals are another strong cue for our internal clocks. Adjust your child’s meal times to the new destination as soon as you arrive. Your kids may wake up hungry at 2 am, which would be expected, as they are still making the adjustment. Avoid meals outside the typical times, even though light snacks may be appropriate if they are starving.
Optimize Your Flight Timing: Pick a flight that may work best with the time adjustment and encourages sleep. For example, an evening or night flight may be preferable to an early flight. It's easier to convince your kids to sleep when it is nighttime. Encourage them to sleep if it is nighttime at their destination to ensure they can sleep well. Make sure you dress the kids in comfortable clothes. Avoid bright light and use sleep masks if needed. Here are a few of my favorite sleep masks. If it is daytime at your destination, try to resist the urge to sleep. This may be harder for little kids, but this is where having activities to keep them busy comes in. Think puzzles, toys, games, and even some iPad time.
Bring Sleep Accessories: Bring their favorite PJs, stuffed animals, and toys. These help with adjusting by giving them a semblance of home. You should also consider sleep masks and earplugs to minimize interruptions on the flight. As there may be temperature fluctuations inflight, having an extra layer of clothing or blanket can address this.
Limit Daytime Naps: While it's tempting to collapse under the influence of a mid-day nap because your body is screaming "bedtime," taking naps during the day can wreak havoc on your nighttime sleep. Avoid excessive napping to ensure your child has enough sleep drive for nighttime sleep. Keeping naps less than 2 hours will be ideal. Otherwise, they may end up having a long sleep period, replacing their night sleep.
Consider a Layover: If you have a long flight, having a layover will allow for a more gradual time adjustment. In addition, it gives the kids a chance to stretch their legs and run around a bit.
Prepare for Nighttime Awakenings: Your child may wake up very early in the morning at 2 am (which may be 8 am in their home zone), or they may have a hard time falling asleep if it's earlier than their internal clock (8 pm at their current destination, maybe 5 pm at home). Again, limiting naps and appropriate light exposure may help with the awakening.
Stay Hydrated: Dehydration worsens the symptoms of jet lag. Caffeinated beverages served inflight and your child not drinking enough water may contribute to dehydration. Ensure they drink lots of water before, during, and after the flight.
Consider Melatonin: Melatonin has been shown to treat jet lag disorder in adults. Only a limited number of studies are looking at its role in children with jet lag. However, given its known safety profile, this may be an alternative that could be considered. I recommend discussing with your physician whether melatonin is an option for your child to help them achieve a more restful sleep.
Finally, be willing to let go of any expectations. Traveling with kids can be incredibly fun with beautiful memories, but it can also be pretty messy. Ensuring that you and your child can sleep well will make the journey much smoother.
Consult a Sleep Specialist
If your child experiences significant difficulty adjusting to new time zones or if jet lag persists beyond a few days, it may be beneficial to consult a sleep specialist. A pediatric sleep specialist can provide personalized advice and may suggest a sleep study to understand your child's sleep patterns better. Working with a sleep doctor can ensure your child gets the necessary support for a sound sleep during and after your travels.
Incorporating these strategies will help you and your child have a more enjoyable travel experience, ensuring everyone can sleep better and enjoy their vacation to the fullest.
Do you have other hacks to make traveling with kids as seamless as possible? Let me know in the comments.
Interested in additional sleep support? Learn more about Sleep Coaching and our Private Practice The Restful Sleep Place.
