Jet lag in babies and toddlers: shifting sleep across time zones

Traveling across time zones with a baby or toddler can feel daunting. You finally have a predictable sleep routine, and the thought of disrupting it with jet lag is enough to cause stress. While your child’s sleep will likely be interrupted, a little preparation can make the adjustment smoother for everyone.

Jet lag happens when your body’s internal clock, or circadian rhythm, is out of sync with the new local time. This internal clock is regulated by cues like daylight, mealtimes, and activity. When you jump across time zones, it takes the body a few days to catch up, leading to sleepiness during the day and wakefulness at night.

Understanding your child’s internal clock

Everyone has an internal clock that governs sleep and wake cycles. For babies and young children, this clock is heavily influenced by external cues. The most powerful cue is light, which tells the brain when to be awake and when to produce melatonin, the hormone that promotes sleep. Other important cues include feeding schedules, playtime, and a consistent bedtime routine.

Very young babies have less established circadian rhythms, which can sometimes make them more adaptable. Toddlers and preschoolers, on the other hand, often thrive on predictability. A sudden shift in their schedule can be very disruptive because their routines are more deeply ingrained. The goal is to help their internal clock reset to the new time zone by managing these cues.

Before you leave: preparing for the time change

You can start helping your child adjust even before you pack your bags. A gradual approach can ease the transition once you arrive. The strategy depends on which direction you are traveling.

For eastward travel (losing time)

When you travel east, the local time is later, so you need to move bedtime earlier. A few days before your trip, start shifting your child’s entire schedule (naps, meals, and bedtime) earlier by 15 to 30 minutes each day. For example, if bedtime is usually 7:00 PM, you would move it to 6:45 PM, then 6:30 PM, and so on. This gives their body a head start on adjusting.

For westward travel (gaining time)

When you travel west, the local time is earlier, so you need to push bedtime later. In the days leading up to your departure, begin shifting your child’s schedule later by 15 to 30 minutes each day. If bedtime is 7:00 PM, you would aim for 7:15 PM, then 7:30 PM. This can be trickier, as it is often harder to keep a tired child awake than to put them to bed early.

A pre-travel checklist

Being organized can reduce stress for everyone. Use this list to prepare for a smoother journey.

• Plan your flight: If possible, choose a flight that aligns with your strategy. An overnight flight can help children sleep for a good portion of the journey, especially when traveling east. A daytime flight might be better for shorter trips or for children who do not sleep well on planes.
• Adjust schedules gradually: Start shifting bedtimes, naps, and meals a few days before departure. Even a small adjustment helps.
• Prepare the travel sleep environment: Pack items that will make your child’s new sleep space feel familiar. This could include a portable blackout blind, a white noise machine, their favorite sleep sack, and, for toddlers and older kids, a favorite comfort toy (keep soft toys out of a baby’s sleep space). Creating a familiar environment is key to helping a toddler sleep in a hotel room.
• Pack for comfort and hydration: Dress your child in comfortable layers for the flight. Bring an empty water bottle or sippy cup to fill after security, as staying hydrated is key to feeling well.
• Talk to your pediatrician: If you have any concerns about your child’s health or sleep, discuss your travel plans with their doctor beforehand.

During the flight: managing sleep in the air

The flight itself is a transition period. Your approach here can set the stage for a better adjustment on arrival.

Switch to destination time

As soon as you board the plane, change your watch and phone to the destination’s time zone. Start thinking and acting according to that clock. If it is daytime there, encourage play and activity. If it is nighttime, begin your child’s bedtime routine to signal that it is time to sleep.

Create a sleep-friendly space

Do your best to mimic your child’s home sleep environment. Change them into their pajamas, read a familiar book, and use your white noise machine. If your baby has an airline bassinet, follow the crew’s instructions and keep it clear of pillows and loose blankets. For toddlers and preschoolers, a travel pillow can help them get comfortable in their seat. Lower the window shade to block out light. Do not worry if they do not sleep perfectly; any rest they get is beneficial.

Hydration and light meals

Airplane cabins are very dry, so offer water or milk frequently. Dehydration can worsen the effects of jet lag. Avoid sugary snacks and drinks, which can interfere with sleep. Sticking to simple, light meals and offering drinks during takeoff and landing can also help with ear pressure on planes.

On arrival: adjusting to the new time zone

The first few days at your destination are critical for resetting your child’s internal clock. Consistency and a focus on environmental cues will be your most effective tools.

Embrace the daylight

Light is the most powerful signal for adjusting the body clock. On your first day, get outside into the sunlight as much as possible, especially in the morning. This exposure helps suppress melatonin and tells your child’s brain that it is time to be awake and active. Even on a cloudy day, the natural light is stronger and more effective than indoor lighting.

Stick to your routines

Immediately adopt the local time for meals, naps, and bedtime. It will be tempting to let your child sleep in late or take an extra-long nap when they are tired, but this can delay their adjustment. Wake them up at a reasonable morning hour in the new time zone. Try to keep naps at their usual times, but you may need to keep them a little shorter for the first day or two if they interfere with nighttime sleep.

At bedtime, follow your familiar routine to a tee. A warm bath, stories, and songs are powerful cues that sleep is coming. Make the room as dark as possible to encourage melatonin production.

Managing overnight wakings

It is very common for children to wake up during the night for the first few days. When this happens, keep the environment calm, dark, and boring. Avoid turning on bright lights, playing, or offering snacks. Treat it like any other nighttime waking at home. Offer quiet comfort and reassurance, and encourage them to go back to sleep.

Coming home: the return trip

Unfortunately, you have to do it all over again on the way home. Some parents find that adjusting back to their home time zone is actually more difficult, especially when you have to get back to school and work schedules. Apply the same principles you used on arrival.

Jump right back into your home schedule. On the first day back, wake your child at their normal time, even if they had a rough night. Get plenty of daylight exposure during the day and stick firmly to your regular meal and nap times. It might take a few days, but their internal clock will reset. Be patient with your child and yourself; everyone might be a little tired and grumpy for a short while.

When to call your pediatrician

Jet lag itself is not a medical illness, but travel can sometimes bring on sickness, and pre-existing conditions can be affected by sleep disruption. It helps to know how to get medical help at your destination, including the local emergency number, before you leave.

Get help right away

• Has trouble breathing or is breathing very fast.
• Seems unusually drowsy, floppy, or is difficult to wake up.
• Shows signs of dehydration, such as a dry mouth, no tears when crying, or significantly fewer wet diapers than usual.
• Has a seizure for the first time.
• A baby under three months has a fever. Check with your pediatrician about what temperature is considered a fever for your baby’s age.
• Experiences a head injury followed by vomiting, confusion, or loss of consciousness.

Talk to your pediatrician before you travel

• To discuss any health conditions your child has and how travel might affect them.
• To ensure your child’s vaccinations are up to date for your destination.
• To ask for advice on managing sleep for a child with known sleep issues or developmental differences.
• To get guidance on what over-the-counter medications are safe to pack for common childhood illnesses like fever or mild pain.

General travel information, not medical advice. Rules for car seats, flights and documents vary by country and airline, so check current official guidance. Kids' health note.