How to Manage Jet Lag for Your Child During the Holiday Season

With the holiday season upon us, many families are eagerly anticipating the joy and excitement of travel. Whether you’re visiting loved ones, exploring new destinations, or simply taking a much-needed break, the prospect of creating lasting memories is thrilling. However, amidst the excitement, there’s a common concern that often weighs on parents’ minds: how will jet lag affect their child’s sleep?

This is a valid and important consideration. Children’s sleep patterns are delicate, and even minor disruptions can lead to significant challenges. The last thing any parent wants is to turn a dream holiday into a sleepless ordeal. During holidays, changes in sleep patterns are inevitable, and some children find these adjustments particularly difficult to cope with.

Fortunately, with careful planning and a few strategic tips, you can enjoy a relaxing family holiday without compromising your child’s sleep routine. In this comprehensive guide, we will provide you with practical advice and expert tips to help manage and minimise the impact of jet lag on your child’s sleep. By following these guidelines, you can ensure that your family returns home refreshed, well-rested, and with cherished memories of a wonderful holiday experience.

Planning Your Travel to Reduce Impact and Prevent Sleep Problems

Mitigating sleep problems for your little ones while on holiday requires some careful planning:

• Travel Timing: If flying, try to travel during the day and, if possible, align with your child’s nap times.
• Accommodation: If your child usually sleeps in their own room, book adjoining or family rooms to ensure they have their own sleeping space.
• Comfort Items: Bring along your child’s favourite bed toy, their usual night light, and a small sheet with familiar smells from home to make their holiday bed feel welcoming and familiar.
• Blackout Blinds: Use travel blackout blinds to block out any unwanted light and help avoid early morning waking.

Jet Lag Tips

On the Plane

As soon as you board the plane, adjust your child’s eating and sleeping times to match your destination’s local time. This will help them acclimate to the new time zone more quickly.

Preventing Sleep Problems When Traveling West to East

Travelling west to east shortens your day, which is more challenging for the body clock. Here are some strategies to help your child adjust:

• Late Bedtimes and Mornings: Be prepared for later bedtimes and later morning waking.
• First Morning Nap: Upon arrival, let your child nap for no more than two hours that first morning.
• Daylight Exposure: Once awake, ensure your child gets plenty of sunlight to help maintain their energy until bedtime.
• Morning Wake-Up: The biggest challenge will be waking your child in the morning. Gradually wake them 30 minutes earlier each morning and put them to bed 30 minutes earlier each night until they return to their usual sleep/wake times.
• Morning Light: Morning light helps suppress melatonin, so plan lots of morning trips to the park.
• Meal Timing: Keep meals and snacks as close to local time as possible.

Preventing Sleep Problems When Traveling West to East

Travelling west to east can be particularly challenging for your child’s body clock, as the day becomes shorter and you’re moving against the natural rhythm. Here are some effective tips to help prevent sleep problems for your little one:

• Expect Late Bedtimes and Mornings: Be prepared for your child to have later bedtimes and mornings initially as they adjust to the new time zone.
• First Morning Nap: Upon arrival, allow your child to take a nap, but limit it to no more than two hours. This will help them rest without disrupting their new bedtime.
• Sunlight Exposure: Once your child is awake, ensure they get plenty of sunlight. Natural light helps regulate their body clock and keeps them energised until bedtime.
• Morning Wake-Up: The most challenging part will be waking your child in the morning. Gradually adjust their wake-up time by waking them 30 minutes earlier each day and putting them to bed 30 minutes earlier each night until they are back to their usual schedule.
• Morning Light: Exposure to morning light is crucial for suppressing melatonin and helping your child adjust to the new time zone. Plan outdoor activities, like trips to the park, to ensure they get plenty of morning sunlight.
• Meal Timing: Try to keep meals and snacks as close to local time as possible. This helps synchronise their internal clock with the new time zone.

Travelling with less than a 2-hour time difference

• If the local time difference is less than 2 hours, it will be easier to keep your child on UK time. This way you can all stay up a little later in the evening and even have a lie-in. The other bonus is on your return home; your child will slip back into their usual bedtime.

Helping Your Child Adjust to a New Bedroom on Holiday

When you arrive at your holiday destination, it’s important to spend time with your child in their new bedroom to help them feel comfortable and happy in their surroundings.

Here are some tips to make the transition smoother:

• Familiarise the Space: Start by preparing your child’s bed first. Unpack their belongings together, and if possible, play games and read stories in the room. This way, bedtime won’t be their first experience in the new space.
• Maintain Bedtime Rituals: Follow your usual bedtime rituals every night, just as you would at home. This consistency provides a sense of security and helps your child drift off to sleep more easily.
• Pack your Routine: Think of the bedtime routine as something you “pack” with you whenever you travel, just like a toothbrush. Familiar routines are comforting for children and will help them settle down for the night.
• Creating a Sleep-Friendly Environment in a Hotel: If you’re all in one hotel room and your child is used to sleeping alone, consider using the bathroom as a place to “hide” while they settle to sleep. After about 10-15 minutes, once your child is in a deep sleep, you can re-enter the room without the risk of waking them.

By spending time in the new bedroom and maintaining familiar routines, you can help your child feel secure and ensure they get a good night’s sleep, making your holiday more enjoyable for the entire family.

WISHING YOU A VERY HAPPY HOLIDAY!