One of the hardest parts of traveling to far-off destinations is that groggy, disoriented fog that overtakes the body for the first few days. Your sleep feels out of sync, meals don’t seem to satisfy you at the right times, and your energy dips in the middle of what should be a fresh, exciting day. Now imagine that same struggle through the eyes of a toddler. Their delicate internal clocks thrive on routine, and any disruption can throw their entire day into chaos. Cranky mornings, skipped naps, and bedtime battles can quickly test their patience—and yours!
The ripple effects of a jet-lagged toddler can leave the entire family feeling drained and frustrated during the vacation. Luckily, you can easily manage jet lag with proper preparation and strategic planning. Let's delve into how you can help your toddler cope with jet lag during travel.
Adjust Their Schedule Before Traveling
While toddlers have some understanding of our world, they're just starting to get their footing right, and having a routine gives your little one something to rely on. If you've had the same routine for several months, changing it the day you arrive at your vacation spot can confuse and frustrate them. Try gradually shifting your child's bedtime or nap time at least one week before the trip, so it's easier for them to adjust at your destination; keep the timing close to your destination's time zone.
If you travel easily, adjust your bedtime earlier each night to better match the time zone of your vacation. Track these changes on a calendar to maintain consistency and monitor your child's response to the schedule shifts. Remember that mealtimes and nap schedules should shift along with bedtime to maintain your toddler's overall routine structure. Their entire circadian rhythm needs to move together as one cohesive unit.
Stick to Familiar Routines
Changing the time for specific activities does not mean you should change what you do. For example, if you give your child a snack, a warm bath, and then read a story before bedtime, keep that routine consistent. Familiar tasks help toddlers feel safe and secure, making the transition to a new bedtime easier. Additionally, these familiar patterns signal to their brain that it's time to wind down, regardless of the new environment.
To adapt these routines to a new time zone, make small adjustments that align with the local schedule. If your toddler usually has dinner at 6 PM, aim to adjust meals gradually leading up to your departure or simply begin dinner at 6 PM local time once you arrive. Similarly, if story time and cuddles are a part of your nightly ritual, stick to that routine even if bedtime shifts earlier or later than usual.
Pack the Essentials
Many children rely on specific objects to fall asleep. While some have a white noise machine in their room, others may cuddle with a special stuffed animal. Pack everything your child needs to feel comfortable so they have a sense of consistency in their new sleeping environment.
Parent Tip
Packing your child's favorite items is a lot easier when they have their own suitcase. Younglingz carries luggage strollers that your little one can sit on and push themselves, or have you pull them!
Keep Them Hydrated and Well-Fed
Encourage your toddler to drink plenty of water throughout the flight and during your trip. You can make this easier by bringing a spill-proof water bottle for them to use and offering small sips regularly to keep them hydrated. Avoid sugary drinks, as these can lead to energy spikes and crashes, disrupting their already delicate rhythm.
Similarly, eating small snacks can help keep your toddler satisfied and avoid any meltdowns due to hunger. Pack a variety of healthy options like fresh fruit, granola bars, whole-grain crackers, or cheese sticks. These are easy to carry and provide energy when their schedule is off. Offer food at intervals that closely match their usual mealtimes to help maintain a sense of routine.
Plan Flights Around Their Sleep Schedule
Buying tickets for a flight that falls within your child's sleep schedule makes flying a lot easier. Your child is more likely to get tired and fall asleep on the plane, meaning less risk of them getting bored and frustrated. Likewise, if your child sleeps on the plane, it'll be easier for them to adjust to the new time zone since they'll feel well-rested upon arrival.
If possible, try to book your flight around your child's naptime rather than in the evening or overnight. Being on a plane can be scary for a child, and some struggle to fall asleep. Missing a nap here and there is manageable, but skipping a full night's sleep can leave your little one overly cranky and unable to enjoy the trip.
Use Natural Light To Reset Their Internal Clock
Sunlight is one of the most powerful regulators of circadian rhythms since our bodies are naturally programmed to respond to daylight. As you plan your trip, look for a playground near your hotel or rental home, so your toddler can spend plenty of time outdoors during the day. If outdoor exploration isn't an option, try to at least open the curtains and let in as much natural light as possible during the day.
When it's time for your toddler to take a nap or go to bed, minimize their exposure to natural light and blue light; this means limiting screen time and darkening their room. Stick to their typical sleep routine to help them adjust to the new environment.
Get Active During the Day
Physical activity also helps regulate circadian rhythms by reinforcing the natural cycle of activity and rest. Seek opportunities for running, climbing, dancing, or other movement-based activities throughout the day. Try to balance play periods with quiet rest times to prevent overstimulation that can make falling asleep more difficult.
Be Patient and Flexible During the Transition
The final way to help your toddler cope with jet lag during travel is to give them time. Adjusting to jet lag typically takes one day per time zone crossed, so be patient with your child and yourself as you both adapt to the new time zone. Your toddler may experience mood swings, increased clinginess, or resistance to normal activities during this transitional period. These responses are completely normal and temporary reactions to disruptions in the circadian rhythm.
Build extra time into your daily schedule for rest breaks, spontaneous naps, or emotional meltdowns that may occur during the adjustment period. Rushing through activities or maintaining rigid schedules can increase stress and prolong the recovery process. By being patient and understanding your toddler's needs, you can help them adjust to the new time zone more smoothly.
