How to beat jet lag with kids - the parent survival guide!

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Jet lag can be a major hurdle when starting your family holiday – especially with small children who are used to their usual routine – which can make it hard to enjoy the initial days of your trip. To help you hit the ground running and fully enjoy your time away, here are 10 tips to help you beat jet lag with kids.

1. Try to travel at a sensible time

Your travel time can really impact jet lag and while it’s not always possible to travel at a sensible hour (we’ve had plenty of tricky flight times to save money!) try to think about how your children’s routine will work with the flight time if you can. If your child is a ‘sleep anywhere’ kind of kid then a night flight might actually not be a bad idea. But, if this is likely to be a challenge then you might want to ensure that your whole journey happens during the daytime instead. Skyscanner is the best place to look for budget flights as they’ll sift through a whole host of airlines and airports for the best deals – which should give you a decent amount of flight-time options too.

2. Adjust your schedule before you travel

One of the best ways to avoid jet lag is to start adjusting your internal clock before you even leave. Find out the time difference for the place you’re travelling to and try to move your children’s bedtime routine a little each day in the build up to the holiday. If you’re travelling from the UK to a destination in Europe, the time difference tends to be only 1-2 hours, so move your little ones schedule half an hour at a time in the weeks beforehand. For long haul flights, it’s obviously a little trickier and may take a bit longer – but even meeting in the middle with the time difference will help to make things less stressful for you and your children.

3. Stay hydrated

Dehydration can exacerbate jet lag symptoms, so it’s crucial to stay hydrated before, during, and after your flight. Make sure that the whole family drink plenty of water throughout the journey. And, as tempting as it might be as a parent to live on coffee for survival reasons (there’s no doubt it’s exhausting travelling with kids!), try to avoid excessive caffeine which can disrupt your sleep cycle and dehydrate you.

4. Get some sunlight

Exposure to natural light is one of the most effective ways to reset your internal clock – so it’s a great way for you and the kids to beat jet lag. If it’s daylight at your destination when you arrive, get outside and soak up the sun. Spending time outside exposing yourself to natural light helps to regulate melatonin production, which will help your family adjust to the local time zone.

5. Take short naps if necessary

This tip is for the parents as well as the kids – while it’s generally advisable to stay awake until a reasonable bedtime at your destination, sometimes a short nap can help. Let’s face it, most kids will sleep during travel anyway but don’t neglect your own needs too. If you’re utterly exhausted, take a brief nap (no longer than 20-30 minutes) while they’re sleeping to recharge without falling into a deep sleep cycle that might keep you up at night or make you feel more groggy.

6. Stay active

Exercise can help you to stay awake and adjust to the new time zone. On your first day plan light activities – this could be something like walking around for a bit of sightseeing, taking a stroll along the seafront, or simply just swimming a few lengths or playing with the kids in the swimming pool. Physical activity will boost everyone’s energy levels and help your family sleep better at night.

7. Eat meals according to the local time

Eating meals at the correct local times can help your bodies to adjust to the new schedule. Try to make sure that your family have breakfast, lunch, and dinner at the same times you would if you were a local. Avoid heavy meals close to bedtime too, as they can disrupt your sleep.

8. Take a supplement

There are supplements to help you wind down for sleep. Companies like Novomins make Kids Night-Time Gummies (made from natural ingredients) which are designed to encourage a healthy night’s sleep. So if your child struggles to sleep in a new environment, or to adapt to a different sleep routine, something like that could be worth a try. There are lots of options for adults too, to help with sleep, as we all know it’s so hard to function as a parent when you’ve not managed enough shut eye. Rescue Remedy make all sorts of sleep aids – from chewy tablets to a droplet you can pop on your tongue.

9. Keep a regular sleep routine

Consistency is key so try (as much as you possibly can) to go to bed and wake up at the same time every day, even if you’re tired from travelling. This regularity will help your bodies to adapt to the new time zone more quickly. Create a relaxing bedtime routine for the kids, perhaps keeping usual evening routines like bath time or a story to help them to wind down. Look after yourself too – when the kids are in bed, unwind with peaky blinders streaming, or a bit of your favourite show, to help you to relax ready for sleep.

10. Be patient

It can take a few days to beat jet lag, and for the kids to settle in, so be patient. Don’t overbook your schedule on the first day, and allow yourselves some downtime to rest and acclimate. It’s normal to feel a bit off so give your bodies the time they need to adjust, and if you find yourself needing a midday nap with the kids it’s not the end of the world. But hopefully, by following these tips, you can minimise the effects of jet lag and start your family holiday on a high note without cranky kids or parents!