Overcome Jet Lag: Our Best Tips for the Whole Family
Jet lag is one of those things that we all wish didn’t have to happen. Flying through multiple time zones is enough to confuse anyone’s internal clock. And while inevitable, there are a few things that we do to help everyone get through the often rough couple of days that ensue upon landing in our destination. I am basing this off of an 8-10 hour time change to but I think the basic principles can be applied no matter where you are headed.
Flights
Flying from Canada, we tend to book flights to Europe that leave around dinner time. Mostly because its the only option but they also work quite well for us. Now I realize that if a flight gets cancelled there is less chance of getting on another flight, but this seems to be the only downside of flying in the evenings.
Night flights allow us time to have a meal on the plane, some down time with a show or game for the kids and then settle in for some sleep (in theory). This is the best way to encourage everyone to get at least a couple hours of sleep as it will be close to our usual bedtime. The kids never sleep the whole way, but a little sleep is better than none. This schedule usually brings us into our destination around noon the next day when we are flying to Europe.
Let Little Kids Nap
I highly recommend adults and older kids power through until the local bedtime. Young kids on the other hand are a different story. They will likely be tired when getting off a plane even if they have managed a few hours on board. We try and get our kids to have a power nap as soon as we arrive at our Airbnb, just to take the edge off. But not for more than 30-45 min at most, otherwise they will never go back to sleep when it is the local bedtime!
I can’t stress this enough! Don’t let them sleep too long! If they are relatively happy and slept well on the plane then keep them up. Its easier to put a tired kid to bed than try and force a wide awake one to sleep!
On our last trip to Europe, our youngest didn’t sleep at all for 9 hours and was almost delirious upon landing. A nap was very necessary! Older kids will likely be ok to skip the nap and power through, but use your best judgement. You know your kids best!
Stay Awake Until the Evening
Try to stay up as long as possible to get on the local time zone. Prepare for some cranky moments with this one and be patient with kids. They just aren’t able to adjust as fast as we can. But a few cranky moments are a small price to pay to get them adjusted as quickly as possible.
Remember, the more you nap, the longer it will take to get on the correct schedule. We try and stay up until 9 or 10 at night and this is usually enough time for the kids to be tired out enough to go back to sleep. On our last Europe trip they were so tired after that first day that they slept 11 hours right through the night.
Devices or TV in the Middle of the Night
When our kids were quite young the napping plan didn’t always work. They were wide awake at 3 or 4 in the morning and ready to party. The best thing we could do for them was to let them go on a device or watch a show (if there is access to tv in your language). This was partially to allow us to rest a bit longer and also so they didn’t run around and wake up any neighbours. In this scenario we keep them quiet until 6 or 7 am and then get them up for the day. This plan sometimes requires a short midday nap, but again, make it as short as possible.
I try to keep my expectations to a minimum with my kids because there will inevitably be cranky moments throughout the day until they get adjusted. And they will adjust, but patience is key!
Hydrate
It is so important to stay hydrated while travelling and even more so in those first few days when jet lag is at its worst. Dry airplanes, adjusting to new climates, and sweating in hot weather can take its toll on the body. Sometimes drinking water is the last thing on your mind but it is very important to help alleviate some of the symptoms of jet lag.
Kids aren’t always great at drinking water so it’s necessary to remind them to keep hydrated. I don’t like plastic and try to avoid it whenever possible, especially when it comes to water bottles. This is why we travel with a Larq Water Bottle with UV disinfection so we can have clean water no matter where we are. This is one of my all time favourite travel items!
Some cities in Europe, like Rome and Paris, have drinking fountains located throughout the city that are clean and safe to drink from. Some even have sparkling water which is lovely! This really encourages kids to drink water because they think these fountains are pretty great!
Expert Tip:
If you forget your water bottle in Rome, cover the main water spout of the drinking fountain and the water will shoot up! You can easily drink without having to put your mouth near it!
Go Out Early to Explore
One of the only perks of jet lag is that everyone is usually up extremely early while the rest of the city still sleeps. The first morning in a new city is very exciting so we are always eager to get out and explore! These are some of the best times to get up and see all the tourist hot spots before before the crowds hit. Empty streets give you time to get unobstructed photos of some of the worlds busiest and most famous places. But if kids are joining you in the mornings remember to bring some snacks for them as a lot of cafes might not be open yet depending on when you head out.
Be Flexible and Patient
Jet lag is always going to throw a curve ball into your itinerary one way or another (especially with very young kids) so try to be flexible as moods can change at any moment. Be patient with them and give them short rests whenever they need it. We have had kids fall asleep in restaurants on more than one occasion but that 5-10 min nap is usually all they need. Kids are more resilient than we realize and in our experience usually surprise us as to how quickly they adjust.
See our full post on How to Travel With Kids