Overcoming Jetlag

Jetlag can be challenging for both adults and children, disrupting sleep patterns and causing fatigue and irritability. As parents, it's essential to help your little one adjust quickly to the new time zone, ensuring a smoother travel experience for everyone involved. Here are some effective tips to assist your child in overcoming jetlag and settling into their new routine.

Plan Ahead

Before your trip, start adjusting your child's sleep schedule gradually. Depending on the time difference, aim to gradually shift their sleep routine closer to the destination's local time. This can help minimize the shock of sudden changes.

Stay Hydrated

Hydration plays a vital role in adjusting to a new time zone. Make sure your child drinks plenty of fluids during the flight and throughout the journey. Encourage them to sip water regularly to avoid dehydration, which can worsen the symptoms of jetlag.

Expose Them to Natural Light

Natural light is a powerful tool to help regulate the body's internal clock. When you arrive at your destination, spend time outdoors during daylight hours. Sunlight exposure helps adjust your child's circadian rhythm and signals their bodies that it's daytime, promoting wakefulness and reducing daytime sleepiness.

Create a Familiar Sleep Environment

Make your child's sleep environment feel familiar and comforting. Bring along their favorite blanket, stuffed animal, or bedtime storybook. Familiar scents, sounds, and routines can help them relax and feel secure in an unfamiliar environment.

Adjust Sleep and Mealtime Schedules Gradually

Once you arrive at your destination, try to align your child's sleep and mealtime schedules with the local time as soon as possible. If it's daytime, keep them engaged with playtime and activities to help them stay awake. At night, establish a calming bedtime routine that signals it's time to sleep.

Power Naps

If your child is struggling with daytime sleepiness, allow them to take short power naps. However, limit their duration to 20-30 minutes to avoid disrupting their nighttime sleep schedule. Power naps can provide a temporary energy boost and help them adjust to the new time zone more smoothly.

Avoid Excessive Screen Time

Exposure to screens, such as tablets, smartphones, or TVs, can interfere with your child's sleep patterns. The blue light emitted by these devices can suppress the production of melatonin, a hormone