Travelling with your family to exciting new places like Europe or Asia can be a beautiful experience. Exploring different cultures, tasting new foods, and seeing world-famous landmarks can make unforgettable memories. But one challenge many families face on international trips is jet lag—especially when travelling with kids.
Jet lag can make your first few days of vacation uncomfortable. It can cause tiredness during the day, sleepless nights, mood swings, and even stomach issues. Kids may feel extra cranky or get confused about mealtimes and bedtime. But don’t worry—there are ways to handle this and enjoy a smooth start to your holiday.
In this blog, we’ll explain what jet lag is, how it affects children, and what you can do before, during, and after the flight to reduce its effects.
What is Jet Lag?
Jet lag happens when you travel across different time zones. Your body has its own internal clock, called the circadian rhythm, which tells you when to sleep and wake up. When you move to a place with a different time zone—especially if there is a big time difference—your internal clock becomes confused.
For example, if you travel from India to Europe, which is 4 to 5 hours behind, your body will think it’s night when it’s actually daytime. If you’re going to Asia in the east, it could be 2 to 6 hours ahead. It takes time for your body to adjust, and that adjustment is called jet lag.
Why Jet Lag Affects Kids More
Children are sensitive to changes in routine. They eat, sleep, and play on a schedule, and their bodies rely on that rhythm. When that rhythm is disturbed, kids may not be able to express exactly what they feel. They may:
- Become sleepy at the wrong time
- Wake up in the middle of the night
- Refuse to eat meals at the destination’s time
- Cry or act irritable without reason
That’s why preparing kids for time zone changes can make your trip more enjoyable for everyone.
What You Can Do Before the Flight
Planning and small adjustments before your journey can reduce jet lag greatly.
1. Shift Their Schedule Gradually
If you know you’re travelling to a country that is behind or ahead in time, try to slowly adjust your child’s sleep schedule 3–4 days before the trip. For example:
- For Europe (behind IST): Put your child to bed 30–45 minutes later each night.
- For Asia (ahead of IST): Try to advance bedtime 30 minutes earlier each night.
This helps their internal clock slowly start adjusting even before the trip begins.
2. Talk to Them About Time Change
Older children can understand if you explain what time difference means. Tell them that bedtime, lunch, or even TV time will be different in the country you’re visiting. This prepares them mentally for the shift.
3. Choose Overnight Flights
Overnight flights work well when going west (like to Europe), as it matches your normal sleep schedule. Your child can sleep through most of the journey and wake up closer to the destination’s morning time.
What to Do During the Flight
Flight time is important, especially on long-haul routes. A little planning can go a long way.
4. Adjust the Clock When You Board
As soon as you board the flight, set your watch or phone to the destination’s time. Start mentally adjusting to the new schedule. Try to encourage your child to sleep or stay awake based on the new time.
5. Keep Kids Hydrated
Dry cabin air in flights can make everyone tired. Give your child water frequently (avoid sugary drinks or too much juice). Hydration helps the body adjust better.
6. Avoid Too Much Screen Time
Screens can affect melatonin production, a hormone that helps us sleep. Let kids watch something for a while, but try to turn off screens at least an hour before they need to sleep. Instead, bring coloring books, storybooks, or puzzles.
7. Bring Comfort Items
Small kids sleep better with things they’re used to. Bring their favorite pillow, soft toy, or blanket. This adds a sense of familiarity and helps them feel calm on the plane.
What to Do After You Arrive
You’ve landed. Now the real adjustment begins. The first 2–3 days are key to resetting your body clock.
8. Spend Time in Natural Light
Light is the strongest signal for the body to adjust its internal clock. Try to spend time outdoors during the daytime. Go for a walk, visit a park or take your kids to a sightseeing spot under the sun.
9. Don’t Let Kids Sleep Too Early
Your child may be very sleepy during the day, but try to keep them awake until at least 7–8 PM local time. Allow a short nap if needed (20–30 minutes), but avoid long naps. This will help them sleep well at night.
10. Stick to Mealtimes
Try to eat at regular local mealtimes, even if your child is not very hungry. Light, healthy meals at the right time help the body adjust. Avoid too much junk food or heavy meals late at night.
11. Create a Sleep-Friendly Environment
Make your hotel room as calm as possible during bedtime. Close curtains, dim the lights, keep noise low, and follow your usual bedtime routine. Reading a story, brushing teeth, and playing soft music can signal the brain it’s time to sleep.
Extra Tips for Indian Families
- Carry snacks from home that your child likes, especially for the first day when they might refuse unfamiliar food.
- Avoid planning major sightseeing or long road trips on the first day. Keep it relaxed.
- Use eye masks and earplugs if the room is too bright or noisy.
- Stay patient. Each child adjusts differently. Within 2 to 3 days, most kids start settling into the new time zone.
Jet lag is normal and happens to almost everyone, especially during long-haul flights to Europe or Asia. But with a little planning, patience, and understanding, your family can avoid the worst of it. Preparing before the flight, making smart choices during the journey, and staying flexible after landing can help your kids adjust faster and enjoy the trip fully.
Remember, family holidays are not just about reaching the destination—they’re about shared moments, laughter, and discoveries. Don’t let jet lag take that away. With these tips, you’ll be better prepared to make your next international trip smoother and more enjoyable for everyone.
TRAVELZILLA 