12 Tips to Prevent Jet Lag

Packing Tips!One of the reasons parents hesitate to take long plane journeys with their children has to do with not only the plane ride (and the cost), but also dealing with the unknown when it comes to adjusting to jet lag. Over the years, we have learned many tricks to make the adjustment easier for everyone in the family. We feel it is much easier to fly from east to west, when the only significant change we make is keeping the kids up to their typical bed time on the local clock. When you fly from west to east, things can get more complicated, so here are some quick tips to help prevent jet lag (and potential meltdowns) on your next adventure.

12 Tips for Preventing Jet Lag

1)  Book the last flight of the evening, preferably a non-stop one

We have found this extremely helpful flying west to east. The closer it is to bedtime, the more likely your children will actually sleep on the plane. You should arrive sometime early to mid morning at your destination, allowing you to spend most of the day in your arrival city, or easily transfer to another flight.

2)  Try to adjust to the new time zone by setting your clocks ahead before you leave home

In the 5-6 days before we travel, we try to set the clocks forward one hour every night (usually around 5:00 or 6:00 local time, the “witching” hour), which results in kids heading to bed an hour earlier and waking up an hour earlier the next morning (I would advise doing this for yourself as well, if possible).  If we can increase it to two hours, we will. With kids’ busy schedules it can be difficult to pull this off, but it definitely helps if you can make it work. Just be sure to reset the clock to the correct time the next morning!

 3)  Arrive early to the airport and let the kids burn off energy

Most airlines recommend arriving three hours early for an international flight, which allows for plenty of time to explore the airport. We like to find a quiet area of the airport and let the kids play on the moving sidewalks, run if they need, and play games. We are huge proponents of anything that gets the energy and the excitement out of their bodies so they can (hopefully) sleep on the plane.

4)  Eat a light dinner before you get on the plane

Almost all airline terminals have food options. We prefer to eat a light meal before boarding to make the most efficient use of our time on the plane. Stay away from heavy, fatty food that can make for an uncomfortable journey. We avoid the dinner service because our only priority on the flight is to have the kids sleep. They know this ahead of time, so they have no expectation of any food or entertainment until breakfast service in the morning. We made the mistake once of not feeding them beforehand, and by the time the food came they had watched an entire movie and were bouncing out of their seats. Not to mention they missed out on some valuable shut eye.

5)  Have your children use the bathroom and brush teeth before they get on the plane

This is another one we learned the hard way. We have been standing in the boarding line when someone is desperate to use the bathroom, or worse yet, sitting on the runway and there’s a line five people deep for the toilet on the plane. Do yourself a favor, have everyone use the restroom and brush their teeth before they get on the plane. You’ll thank me for it.

6)  Have kids wear comfortable clothes on the plane

There are a lot of parents that want their child dressed up and ready to go once they step foot off the plane. That’s not us. They have traveled in pajamas before (yes, we had some strange looks on the Tube), but I think sweats or anything they can sleep in comfortably is a great option.

7)  Don’t drink alcohol or caffeine on the plane

Hopefully this comment is geared more for the adults. It sure is tempting when an airlines offers free alcohol, but do yourself a favor and skip it. Dehydration can worsen jet lag, so skip the coffee or vino and opt for water instead.

8)  Drink a lot of water or 100% fruit juice to keep hydrated

Following on the no caffeine, no alcohol policy, be sure to keep yourself and your children well hydrated. The dry air in the cabin can dry you out, so be sure to drink plenty of water. Just remember, this will mean more trips to the bathroom, but the walks back and forth are good for you.

9)  Sleep on the plane, using whatever methods necessary

I can fall asleep in a movie theater, so sleeping on a plane is not a problem for me. My husband and children however, are a bit more restless. We now bring with us: earplugs, eye shades, and favorite blankets. My husband uses melatonin, an over the counter sleep aid that he swears is a life saver on these long flights. Pull down the window shade as soon as you board the plane and plan for some shut eye once everyone is settled.

10)  Upon arrival, immediately get everyone acclimated to the local time

When you walk off the plane, set your watches to the local time. If anyone is still hungry after the morning breakfast service on the plane, get them a light snack such as fruit, cheese and crackers, or almonds to tide them over until the next meal time on the local clock. Hungry kids are cranky kids so make sure everyone has something in their bellies before you head out for the day.

11)  Have a short rest at your hotel before you head out again

Try as you may, everyone will be tired the first day. Once you have arrived at your hotel and settled in, take about 30 minutes to get your bearings and head back out. If your kids must nap, make it a short one, or they’ll be out for the rest of the day and your good efforts to prevent jet lag have now failed.

12)  Plan a light itinerary on the first day

Hopefully you do not plan to climb the Eiffel Tower or tour the Colosseum on the first day of your trip. Nothing spells meltdown more than an over scheduled, tired child. Take the kids walking around the neighborhood, to a local park or square, something relaxing and low key. They need to be out in the sun exercising, and the more time you can spend outdoors on your first day, the easier the adjustment to the new time zone will be for everyone. Make sure to have them back to the hotel by 7 or 8 p.m. so you can all go to bed and get some much needed rest. Try not to sleep in too long the next morning. Set your alarm to make sure everyone wakes up at a decent hour.

Hopefully these tips will help make the prospect of traveling with children less intimidating. Children are resilient, I find it is usually my husband and myself that struggle more with the time adjustment.

Any other tips you could share? I would love to hear them.


7 comments on “12 Tips to Prevent Jet Lag

  1. Okay, we are flying to Italy. Our flight leaves at 8:30pm west coast time. We arrive in Munich around 5pm local time and on to Rome a little before 9pm. So, if we sleep on the plane, we will arrive refreshed…and it will be time to sleep again. I’m thinking that we take a three-five hour “nap” on the plane, and then try to wake up so that we will be tired, hopefully by midnight. This will be my fourth trip to Europe and my second with kids. The first trip with kids worked out much better timewise and I”m a little worried about jet lag this trip. What do you think Kirsten?

    • My first thought would be to try and start setting your clocks ahead if at all possible. If you could get your kids to adapt to central time before you leave, you have already gained two hours towards your destination time zone. Once you arrive in Munich, find some bright windows at the airport and try to walk around as much as possible until the next flight boards. Hopefully you will get some sleep on the trans-Atlantic flight, but your kids might even take a quick nap on the connector to Rome. Let them. It’s not too long that it will throw them off. You will arrive in Rome late so eat something light and head straight to bed. Have a great trip!

  2. Some great tips! Jet lag wasn’t a problem for our trip, but we didn’t have kids with us. Our planning for it would/will be very different if traveling with kids.

  3. I’m not sure it’s a ‘tip’, but I’ve found that my toddler’s comfort on the plane is absolutely paramount. If he is uncomfortable in his seat for whatever reason, he won’t sleep, or relax. We do everything possible (car seat, blankets, pillows, stuffed animal) to make him as comfortable as possible.

    Love your tips. Definitely some I haven’t tried yet!

    V @ Life+1

  4. Great tips! Jet lag can be painful for anyone. It is great to have these tips and not learn the hard way. Once (learning the hard way) not wanting to work us too hard the first day, I booked a bustour of the city. We all slept through it! Ha! Ha! Now, I plan something light…but we keep on moving. 🙂

    My readers will be thrilled to read these tips. I will link this informative post on my website where I write about traveling with the kids and learning along the way.

    Thanks for sharing,
    Natalie, The Educational Tourist

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