Jet Lag in Babies and Toddlers: Tips To Help With Baby Jet Lag & Older Kids too!

My old job as a flight attendant had me flying through several times zones in a month. It was certainly easier managing just my jet lag, but after flying with a baby and toddler to several long haul destinations, including The Big One; UK to Australia. Here are some useful jet lag tips for babies and toddlers that have helped us avoid and manage jet lag symptoms. Followed by specific tips for jet lag in babies, toddler and older kids. 

TIPS TO AVOID A JET LAGGED BABY OR TODDLER

• In my experience, if you are leaving on a night flight, let them sleep as per normal schedule and grab as much rest as you can too. I’ve found this has helped me get through the rest of the day. Don’t expect your tots to sleep their normal length of time. It may not seem like it at the time, but this will work in your favour in your battle against jet lag. (See my best seats guide to help maximise some sleep). For sleep tips for a baby on a plane see here, and for sleep tips for a toddler on a plane see here.

• However, when booking a flight, bear in mind that once you board the airplane will be a hive of activity with bright cabin lights, noise and movement. From working as a flight attendant, I know it won’t be until after the first service when things calm down and lights are dimmed if it’s a night flight. If you have an airplane bassinet requested for the flight, then you might want to consider purchasing a CoziGo UV stroller and bassinet cover to help shield baby from these distractions. CoziGo (affiliate link) retails at AUS $99.95 and can be shipped worldwide and shipping is FREE to Australia USA, Canada from their site. Check if baby fit the bassinet first though with this bassinet guide to over 60 airlines!

• If you are at the airport and it’s not naptime, we always look for an airport soft play area or place where we can put the kids down to crawl or play before boarding to help tire them out.

• Consider boarding last if it’s not nap or sleep time. It’s not worth having a wriggly baby wait on everyone else to board and get restless. I always have my husband board earlier with any baby gear and luggage. This guarantees overhead locker space near your seat.

• If the flight is over nap or sleep time, see if your airline allows an airplane bed for toddler or inflatable pillow. These genius inventions are not permitted for use with every airline but they change a seat into a child or toddler travel bed for the airplane! We absolutely love using them, and I even use them to put my legs up! You will need to have purchased a seat for your baby or toddler to use these though, as you will not be able to stand up for the duration of their nap in case of turbulence etc.

• Shift the sleep pattern before you go: Depending on your ravel plans, you may want to shift babies sleep pattern by a couple of hours gradually before you go to help them settle on arrival. I usually start about 5 days before with a gradual shift of 15-30 minutes with our bedtime routine.

• Keep hydrated before and during the flight. I found this to be key, as it horrible waking up being thirsty.

• On arrival (or if on an ultra long haul flight),  begin to establish a new routine. Eat and sleep at the right times in the new time zone. I find it really hard to eat when flying through different timezones, but I always make an effort at the very least ot have some toast and some fruit.

• Go outside. Light exercise and the natural light will help re set your body clock on arrival. Spend as much time in daylight over the first few days. We go for a walk and get our bearings for our destination, which helps us plan the next day.

• During the night, if you need to, pack some aluminium foil and a peg, to act as black blinds or keep hotel curtains completely shut. Alternatively, purchase some travel black out blinds.

• Get on local schedule as soon as you can on arrival and eat the correct meal fo rthat time of day – make sure most of the calories are eaten during daylight.

• Try and avoid long naps and wake little ones up if they nap too long. I wake my baby up after 2.5 hours at lunchtime and my toddler after an hour during the first few days of arrival. If you can and need to, nap when they do as you will need the energy!

• Avoid caffeine after 2pm if you are breastfeeding baby (and for you to to wind down for sleep.)

• Speak to your doctor about using melatonin tablets. Our bodies naturally make melatonin, which helps create the urge to fall asleep. Melatonin tablets can help induce sleep, but it will not maintain sleep. I use them for the first couple of days but always check with medical professionals before using.

• Aim for consistency.  I find keeping a familiar routine established as much as possible can help them settle. Once at our destination we aim to keep the familiar bath, book pattern before bed.

When you are returning home from your family trip you will find it a little easier as you will have all your own home comforts and no hotel neighbours.

Don’t despair, routines will return!

Jet lag is thankfully a temporary stage, and usually lasts a few days. Babies and toddler tend to adapt quicker than adults, particularly younger babies who are still working out a routine. If your little one is suffering from infant jet lag, they will also be able to sleep and nap during the day whilst at your destination either in your travel stroller if you are out sightseeing or at your accommodation.. Here are some extra jet lag tips specifically for babies and toddlers:

TIPS TO RESOLVE JET LAG IN BABIES

Long flights, mean more time zones to cross, and one of the biggest is flying from the UK to Australia or New Zealand. In general, baby jet lag UK to Australia is more manageable with a stopover, but if you go all the way through (like we have occasionally), it can mean a few sleepless nights. Expect several nights of disruption but rejoice that jet lag in babies doesn’t seem to last as long. Babies often have to re-adjust  their sleep through growth spurts, teething, not feeling very well etc, and jet lag will be temporary like these times.

HOW CAN I HELP MY BABY WITH JET LAG?

• Take turns with the night shift. When the little ones wake up during the night, try a 4 hour ‘duty’ time with your partner. This will help you get through the day. It helps if you can sleep in a separate room to the kids, so that connecting room or 2 roomed suite can be a god-send at your destination.

• Aim for consistency. Keeping a routine established as much as possible can help them settle. Once at your destination keep the familiar bath, reading a book pattern etc before bed.

• Pack something familiar from home. A favourite muslin, or teddy or even a familiar Baby Sleep Spray can help calm and settle baby. Even some homemade baby food or your usual brand can help bring that familiarity.

• Go outside: Light exercise and the natural light will help re set your body clock. Even if it’s difficult, do get up at your normal time for breakfast.

• Look for sleep cues: If baby is yawning or fussy and grumpy, see if you can settle them down for a nap.

• If you are breast-feeding, your supply may also need time to re-adjust to the new time-zone, so keep hydrated and consider napping when baby does. Try not to revert back to any dream feeds.

• Keep an eye on dirty nappies/diapers, they may need more changes during the night if feeding at different times. If so, keep the room dark, calm and quiet.

• Try and keep any night time play fairly calm and quiet. In my experience, minimal lighting really helps with low voices so that it doesn’t feel like wake up time. If you need to, pack some alumiumium foil to stick on to a window.

• During day light hours, try and encourage baby to eat solid food if they are weaning and gain most of their nutrients and calories then, rather than at night.

EXTRA JET LAG TIPS FOR TODDLERS

Toddler jet lag symptoms are very similar to baby jet lag symptoms, although you may notice more vocal displeasure and tantrums if they get over tired.

• At this age they are pretty much guaranteed to wake up at 2am for the first night or two. Again, try to encourage quiet games such as puzzles, colouring in, stickers etc.

• Keep the calm lighting if they are up in the middle of the night.

• Give a little snack if needed during the night, such as warm porridge and some milk. High magnesium foods such as bananas can help you feel sleepy.

• Settle in for a few stories.

• If you have other children sleeping or your partner is still sleeping, a little stroll around the hotel lobby can help avoid disturbing everyone else.

Please do comment below if you have any other jet lag tips to add.

Don’t forget:

• If you are planning on going out and about or travelling soon, you may find these other travel gear recommendations for kids useful too.
• These great travel toys and activities for toddlers are handy  – for days out, to trips on planes, trains or even cruising or camping
• There are also sleep tips for babies or toddlers on the plane too.