Traveling with a baby is always an enjoyable experience, but jet lag can make adjusting to new time zones challenging.
If you’ve ever tried to get your baby to sleep after crossing several time zones, you know how difficult it can be.
A sudden shift in schedule can lead to restless nights, irritable days, and a lot of frustration for both you and your baby.
The good news is, with a little preparation and a few suggestions, you can help your baby adjust to the new time zone quickly and make your trip much more pleasant.
From pre-travel preparations to ideas for managing jet lag on the plane and after you arrive, here’s what you need to know to handle baby jet lag effectively.
Why Do Babies Get Jet Lag?
Jet lag occurs when your baby’s internal clock gets confused after crossing time zones. Babies, especially younger ones, are used to their own sleep-wake routines, and traveling to a new time zone can disrupt that.
They might find it difficult to fall asleep or wake up at the right times, even with small time shifts.
Since babies are more sensitive to changes, jet lag can lead to fussiness, irritability, or sleepy moments at odd hours.
Depending on the size of the time difference, jet lag typically lasts a few days to a week. Babies under 6 months generally aren’t as affected because they don’t have a strict sleep schedule.
However, older babies and toddlers might take longer to adjust. It can take up to a week or more to get back on track. But with a bit of patience and consistency, your baby will be feeling better soon!
How to Prevent Baby Jet Lag Before You Travel
You don’t have to wait until you arrive at your destination to start preparing for jet lag. Here are some steps you can take before your trip to help your baby adjust smoothly:
1. Adjust Their Sleep Schedule Gradually
A few days before you travel, try gradually shifting your baby’s bedtime to match your destination’s time zone. If you’re traveling east, put them to bed a bit earlier each night.
If you’re traveling west, make bedtime a little later. This gradual adjustment can make the time change less shocking when you arrive.
2. Ensure They Are Well-Rested
Make sure your baby is well-rested before the flight. If your baby is overtired, they might have trouble adjusting to the new time zone.
Prior to your trip, try to get them rested by ensuring they have regular naps or some quiet time so they’re not already sleep-deprived when it’s time to board the plane.
3. Choose the Right Flight Timing
When booking your flight, consider your baby’s usual sleep schedule. If you’re flying long distances, night flights can be beneficial, as your baby may sleep through most of the flight, making the arrival smoother.
For shorter trips, a daytime flight might work better, allowing your baby to stay active throughout the day and sleep at the correct local bedtime once you arrive.
How to Manage Baby Jet Lag During the Flight
Set your baby’s sleep routine to the new time zone and keep them comfortable throughout the flight. Here is what you can do
1. Set Your Watch to the New Time Zone
Once you’re on the plane, change your watch to your destination’s time zone. This will help you mentally prepare for the time change and adjust your sleep routine during the flight.
Even though your baby won’t understand the time change, adjusting your own schedule will help you stay in sync with the new time zone.
2. Request a Bassinet
If your baby is young enough, check with the airline to see if they offer bassinets. A bassinet will give your baby more space to sleep comfortably during the flight.
Be sure to request it well in advance, as not all flights have this option available.
3. Keep Your Baby Hydrated
Airplane cabins can be very dry, so it’s essential to keep your baby hydrated throughout the flight. Offer fluids frequently, whether it’s breast milk, formula, or water.
Staying hydrated will help them feel better and aid in their adjustment to the new time zone.
How to Get Your Baby Back on Schedule After the Flight
Synchronize your baby’s sleep with the local time and gradually adjust their bedtime to match the new time zone.
1. Sync Your Baby’s Sleep to Local Time
As soon as you arrive, start getting your baby on the local schedule. If they wake up at odd hours, don’t worry—this is a part of the adjustment. Try to keep their bedtime and wake-up times in sync with the new local time.
2. Take It Easy on the First Day
The first day after arrival is crucial for your baby’s adjustment. Take things easy—avoid overloading your baby with activities. A quiet, calm day with some time outside will help them relax and adjust without feeling overwhelmed.
3. Make Gradual Adjustments to Sleep Time
If your baby’s bedtime is still off by an hour or two after the first few days, make small adjustments. Move bedtime forward or backward by 30 to 60 minutes each night until it matches the local time.
Tips to Help Your Baby Adjust to New Time Zones
Here are some tips to help your baby adjust to new time zones:
- Stick to Routines: Keep your baby’s sleep routine consistent to help them feel secure and adapt more easily.
- Pack Comfort Items: Bring familiar items like a blanket or toy to soothe your baby in new surroundings.
- Use Natural Light: Expose your baby to sunlight to help reset their internal clock.
- Keep Them Active: Keep your baby active during the day to ensure they’re tired by bedtime.
- Be Patient: Give your baby time to adjust to the new time zone; it may take a few days.
- Create a Calm Sleep Environment: Make the sleeping area quiet, dark, and comfortable for better rest.
Patience and consistency are key to helping your baby adjust smoothly.
When to Seek Professional Advice
If your baby’s jet lag persists beyond a week or you notice unusual symptoms, consider consulting your pediatrician. Extended sleep disruptions might indicate other issues affecting your little one’s rest.
While adjusting to new time zones is normal, prolonged difficulty settling into a healthy sleep pattern warrants professional attention. Your pediatrician can help determine if something else might be interfering with your baby’s sleep quality.
Don’t hesitate to reach out to your doctor if your parental instincts tell you something isn’t right. They can provide personalized advice based on your baby’s specific situation and medical history.
A quick consultation offers peace of mind by ruling out potential concerns and ensuring your baby’s sleep development remains on track.
