How to Handle Jet Lag With Kids (Without Losing Your Mind)
Traveling with kids? Jet lag doesn't have to ruin your trip — or your sleep. Here's how to make it manageable, whatever age your little one is.
What Is Jet Lag, Anyway?
Jet lag happens when your body clock (circadian rhythm) is out of sync with the new local time. For kids, this usually means early wake-ups, nighttime partying, or falling asleep in their spaghetti at 4pm.
Babies and toddlers feel this shift too — but with a little planning, we can help their body clocks adjust gently.
Travel Days: Forget the Schedule
Let’s be honest: travel days are a wild card. The key? It’s best not to follow strict schedules – instead, go with the flow.
Offer naps when they seem tired — even if they’re short or a bit random.
Feed responsively — whenever works for you both.
Skip the sugar — especially for toddlers. Opt for snacks with protein and fibre to keep moods (and tummies) more stable.
Be prepared to improvise — If your baby usually has a dark, quiet room for naps, that may not be possible on a plane – so consider bringing a thin blanket to drape over their car seat or airline bassinet to dim the light if they seem overstimulated
Allow movement - If your toddler needs to burn energy, walk the aisles or do some stretches during layovers. My baby used to crawl up and down the aisle and I’d just go to town with wet wipes cleaning her hands after.
Jet Lag With Babies (0–24 Months)
Let’s say you’re going from London to New York (a 5-hour time difference). Here’s what to expect:
Day 1
🕑 Expect wake-ups at “London time” — 2am NYC will feel like morning.
🛏 Try to shift your baby toward local time by offering an extra nap or two to bridge the gap to bedtime. For example, if they woke very early in the morning and are exhausted by late afternoon, a short cat nap (even 20–30 minutes) in the pram can help them make it to a reasonable local bedtime of 6–7pm.
🌙 Despite an early bedtime, your baby will almost certainly wake in the night — their internal clock is signalling “morning” halfway through the New York night. When this happens, treat it just like you would any random night wake at home (with a bit of extra empathy — jet lag is no joke!).
– Keep the room dark and quiet
– Interactions low-key - if your baby is calm but awake just leave them to resettle themselves even if it takes 1 hour +
– If they are getting frustrated you can offer a feed or a quick nappy change if needed (travel can throw off feeding times, so hunger is possible). But try to avoid bright lights or play. You’re sending the message that “overnight is still sleep time.”
If your baby is wide awake at 2 AM? You may need to ride it out for a short while — cuddle, sing softly, or let them look at a toy quietly. Stay boring! As soon as they show sleepy signs again (a yawn or eye rub), try to settle them back to sleep. It might take a little time, but they will get there.
Day 2
🌅 Your goal is to start the day at local time.
😴 If they woke very early, offer a short 20–30 minute power nap around 6/7am to help stretch through to normal first nap time. If they haven’t woken by 7–8 AM, gently wake them to start shifting the body clock.
💡 Get into natural daylight within the first hour of being up — this helps reset circadian rhythms.
🍽 Focus on getting back to a normal nap and feeding pattern, aligned with local time.
That means:
– Meals during local mealtimes
– Naps not exceeding usual home-length (let’s say they usually have 3-4 hours then aim for 4 hours tops)
? Still need a mini nap to get through to bedtime? Go for it — just keep it short (under 45mins).
Day 3
You should be getting closer to normal now.
Stick to your usual nap structure and bedtime.
Night wakes should start to settle down.
Quick Tips
☀️ Get outside in the morning — daylight really helps adjust the body clock
🛏 Keep bedtime routines consistent and familiar
🎯 Be patient — most babies adjust in about 3 days
Jet Lag With Toddlers (3–5 Years)
Let’s say your toddler doesn’t nap and goes to bed at 7pm
Day 1:
✨ This is usually the trickiest one — your toddler’s body clock is still set to “home time,” so expect some over tiredness to creep in early.
Offer a short midday nap (ideally under 1 hour) to take the edge off and avoid the dreaded late afternoon meltdown.
Then do your best to stretch them to a 6:30–7PM local bedtime. This might take every tool in your kit — go outside for a change of scene, let them have a bubble bath, or yes, even a bit of TV to help them push through. No guilt here.
Night one? Expect a bit of confusion. If they wake in the night, keep it calm and low-key. No bright lights, no full meals. If they seem genuinely hungry or unsettled, offer a small snack (like a banana or warm milk) and lots of cuddles. Try to keep it quiet and boring — flipping through a book or lying in bed with you can be enough to help them drift back off.
Day 2:
🌞 Start the day at a consistent local time, even if the night was rocky.
Get outside within an hour of waking — fresh air and natural light are your best allies for resetting the body clock.
Keep meals, naps, and activity loosely aligned with your usual rhythm at home, but in local time.
If they wake in the night again, repeat your calm, low-stimulation approach.
Day 3:
🎯 By now, things should be settling.
Try to stick to your normal nap/bedtime pattern (if they’ve dropped their nap at home, try to skip it now too).
Keep wake-up time consistent and lean on daylight exposure and outdoor play to get things fully back on track.
Top Tips:
💡 Use light wisely: morning light helps the body clock shift, and darkness tells the brain it’s time to sleep.
⏰ Avoid long or late naps once you’re past Day 1 — they’ll only drag things out.
💛 Be kind to yourself and go easy — your toddler will adjust with a bit of time, patience, and consistency.
Coming Home: Adjusting Back to Your Time Zone (New York → London)
Ah, the return leg — and honestly, this one can feel harder. Flying east (like coming home from New York to London) means you’re “losing” time, and that can be tough on little body clocks. What’s 2PM in New York suddenly becomes 7PM in London… and your child’s brain is still thinking it’s early afternoon when it’s technically bedtime.
Here’s what usually happens:
😴 Bedtime becomes a struggle (they don’t feel tired when it’s time to sleep).
🌙 Overnight wake-ups are common — their internal clock still thinks it’s early evening.
⏰ Mornings start later than usual — 7AM in London might still feel like the middle of the night.
So how do you help them get back on track?
1. Shift gently — but start on Day 1
Try to start your day by 7:30–8AM local time on that first full day back. Even if everyone wants to snooze until lunchtime, getting up earlier will help reset those internal clocks.
2. Light is your best tool
Get outside as early as you can. Morning light sends a powerful signal to the brain: “Hey, it’s time to be awake now.” Bonus points for active movement too — playgrounds, walks, or just fresh air.
3. Follow your normal routine
Once you’re home, go back to your usual rhythm: meals at standard times, naps (if your child still takes them) after lunch, and plenty of active play. If your toddler is fading early (say at 10AM, which feels like 5AM to them), a short catnap is okay — just keep it brief and don’t let it replace their main nap.
4. Bedtime might be late at first — and that’s OK
Your little one might not be tired at 7PM. Or they might fall asleep fine but wake 45mins later thinking it was a nap. That’s fine - if they are under 12 months old you might treat this as a nap and then get them back up for some more awake time and then attempt bedtime again closer to 9/10pm. If your baby is older and able to handle more awake time or isn’t napping during the day you might just keep them awake until closer to 8/9pm and then do bedtime. If they wake shortly after treat it as a night wake up, keep stimulation levels low and boring to help fall back to sleep more quickly - still aim to wake them at a normal time the next morning to help the shift stick.
5. Expect some night wakes
They might be up at 2AM thinking it’s dinnertime. If they seem wide awake or genuinely hungry, offer a small snack or milk, but keep the lights dim and interaction minimal. It’s all about sending the message: “It’s still nighttime.”