Traveling across time zones can disrupt a baby's or toddler’s sleep schedule, leading to jet lag that affects their mood and energy levels. However, with a bit of planning and patience, you can help your little one adjust more smoothly to a new time zone. Here are some effective tips for managing jet lag in babies and toddlers:
Adjust Schedules Before Travel
A few days before your trip, start adjusting your child’s sleep and meal times closer to the destination time zone. Move bedtime and wake-up time by 15-30 minutes earlier or later each day, depending on the direction of travel. This gradual adjustment can help minimize the shock of a new schedule. This might be more difficult to do the bigger the time difference but every little helps.
Manage Sleep on the Flight
Try to align your child’s sleep on the plane with the destination’s nighttime as much as possible. Bring comfort items like a favorite blanket, soft toy, or pyjamas to help them feel cozy and relaxed. If the flight is during their normal bedtime, create a sleep-friendly environment by dimming lights and minimizing distractions.
Expose to Natural Light
Exposure to natural light is one of the most effective ways to adjust to a new time zone. Spend time outdoors during daylight hours at your destination, especially in the morning, to help regulate your child’s internal clock. If the weather doesn’t permit outdoor time, keep curtains open and spend time in well-lit rooms.
Stick to Local Time for Meals and Naps
Once you arrive, try to switch your baby or toddler’s meals and naps to the local time as quickly as possible. This helps their body adapt faster to the new schedule. It’s okay to be flexible initially, but gradually shift their routine to match local times.
Keep Bedtime Routines Consistent
Stick to your usual bedtime routine, such as a bath or story time to signal to your child that it’s time to sleep, even in a new time zone. Familiar routines provide comfort and help them wind down, making it easier to settle into sleep.
Manage Night Wakings Wisely
If your child wakes up in the middle of the night, keep interactions calm and quiet. Avoid turning on bright lights or engaging in stimulating activities. Offer comfort and reassurance, but try to encourage them to stay in bed until it’s an appropriate time to get up according to the new time zone.
Use Naps Strategically
While naps are important, be mindful of their length and timing. Try not to let naps go too long, especially in the late afternoon, as this can interfere with nighttime sleep. If your child seems particularly tired, a short nap can help, but aim to keep them awake until closer to their normal bedtime.
Stay Flexible and Patient
Jet lag can affect each child differently. Be prepared for a few rough nights and allow some flexibility in their schedule as they adjust. If your toddler is especially cranky or sleepy, it’s okay to temporarily adjust bedtime earlier or let them nap a bit more while they get used to the new time zone.
Consider Time Zone Direction
Traveling east (where the time is ahead) can be more challenging because it requires going to bed earlier. Traveling west (where the time is behind) usually means staying up later, which can sometimes be easier for children. Adjust strategies accordingly by focusing more on evening light for eastward travel and morning light for westward travel.
Be Prepared for Setbacks
It’s normal for jet lag to take a few days to resolve fully. Expect some disruptions and be gentle with yourself and your child during this period. Keep routines predictable but allow room for extra rest and comfort as needed.
Consider no change
If you are going to a destination that is only an hour or two different from home, you can always consider keeping to UK time if it won't interfere with your day too much.
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