Table of Contents
In this article we will share some top tips and secrets to help a toddler with jet lag. Even when you’re not contending with jet lag, sleep can be one of the biggest challenges with young children. How does jet lag affect a toddler? How do you help a toddler get back into a good sleeping pattern? What things can you do to help a toddler with jet lag?
If you’re dealing with a toddler with jet lag we feel your pain. As I write we are currently helping a toddler with jet lag. We are just going to share a few tips that have helped us over the years. Believe it or not, jet lag can actually be a good opportunity to reset things and help your toddler reestablish a good sleeping pattern.
Also don’t miss our top tips on surviving a long haul flight with a toddler
What is jet lag?
Jet lag is the discord between your natural sleep rhythm and a new time zone that you are adjusting to. There are two types of jet lag – forward jet lag and backward jet lag. Forward jet lag happens when you fly from the west to the east and you need to move your watch forward. Backwards jet lag happens when you fly from east to west and you need to move your watch backwards. In addition to jet lag, you will also probably be tired just from the process of flying – especially if there is a long flight time. So having a good strategy and recovery plan is super important.
How does jet lag affect a toddler?
Jet lag can affect a toddler even if there is only a 1 hour time difference. The amount of jet lag your toddler gets will depend on which direction you are flying, how many time zones you cross and also the flight time. The most challenging jet lag tends to happen with a time difference of 6 – 8 hours. Your points of deepest sleep tend to be interrupted by the body’s natural waking process. The 6-8 hour difference can lead to challenging bedtimes and wake ups. Jet lag can affect people of any age for up to 10 days after a long haul flight.
1 Forward jet lag
If your toddler has forward jet lag (traveling from the west to the east) you will need to move your watch forward. This can make bed time more challenging in your new time zone. Why? Imagine you have flown from London to Bangkok. You need to move your watch forward 7 hours. So when it is your toddler’s bedtime at 7pm in Bangkok, their body clock is still telling them it is midday (which is the time in London at 7pm in Bangkok). At best they might have had a short nap at midday in London. But they wont find it easy to settle into a full night’s sleep.
On the other hand, with forward jet lag, your tot may well treat you to a little more sleep in the morning. If you have flown from London to Bangkok, when it is 7am in Bangkok, your toddlers body clock will still be around midnight (and all being well you may have a little more sleep)
2 Backward jet lag
If your toddler has backward jet lag (traveling from east to west) you will need to move your watch backwards. This can make morning times more challenging. Let’s say you have flown back from Bangkok to London. You need to move your watch back 7 hours. So when it is midnight in the UK your toddler’s body clock is telling them it is 7am. So even if your toddler is normally angelic enough to sleep until 7am, they will probably want to spring up around midnight.
On the other hand, backwards jet lag may help your toddler get to sleep quickly at bedtime. For example, if you have flown from Bangkok to London, by 7pm in London it is already 2am in Bangkok. Even the most energetic tots will be ready to crash by then. So you shouldn’t have too much trouble getting your toddler to bed.
Are there any quick cures for jet lag?
No, there are no magical cures for jet lag. Understanding what is going on for your toddler will help you recognise their needs. There are strategies to minimize the impact of jet lag and help your body naturally adjust.
1 Try to keep their routines as normal as possible
As a full time travel family we have learned that the routines that really matter can go anywhere with you. Routine is just what you normally do, when you do it and how you do it. Toddlers are very good at spotting patterns and they adapt to what you normally do for them. Routine is not about everything being exactly the same. Rather, routine is the things that you do to keep consistent to help a toddler feel safe and loved. Consider things that you can bring. It may be a favorite story, a familiar blanket or a special night light. Try to do things in a similar way and at similar times.
2 Find a good place to rest
One of the most important ways to help a toddler with jet lag is to find a good place to rest. For your first few nights look for accommodation in a quiet location (no airports or busy roads nearby). Look for sound proof rooms if you can. Also try to get a room that has good blackout blinds. If it is a hot climate look for something with air conditioning. If you can – try to get a cot rather than sharing a bed. Many good hotels around the world will include a cot for free.
Find an amazing place to rest on Agoda.
3 Get straight onto the new time zone
One of the most common tips for adults adjusting to jet lag is to get straight on to the new time zone. The same advice applies to toddlers. Get straight on to the new time zone.
On the first few days, if they are waking up early with jet lag try to push them through the day time if possible. This might mean dropping a midday nap. Allowing them to have a later bed time. Eating dinner later. Make sure they go to bed exhausted. This will give them more sleep push and increase their chances of getting through the night. Otherwise, try to maintain your toddlers normal normal routines in the new time zone. You may need to be firm. If you have a travel cot try to keep them in the cot and re-settling them. Whatever you normally do just try and be consistent and do it in the new time zone.
4 try a gradual time zone adjustment approach
Getting a toddler straight onto a new time zone may simply not work. If your toddler just keeps running on the old time zone you’re going to need a new strategy. In this case try a gradual readjustment approach. Gradual readjustment is when you change your toddler’s time by one hour per day. For example, if your goal is 7pm but they are not settling to sleep until 11pm, gradually readjust them over a few days. Day 1 bed time 11pm, day 2 bed time 10pm, day 3 bed time 9pm, day 4 bed time 8pm and finally day 5 bed time at 7pm. The gradual readjustment gently settles your child back into a healthy sleep routine.
5 Be firm and loving
Ok, this one depends on your own parenting style. We have found that a firm and loving approach to bed times and sleep helps a lot. It can be hard to be firm if you feel guilty. If your toddler is wired and cannot sleep, do what you can to keep them in their cot or bed. But also try to make it a happy place for them. If possible try to avoid “awake time” activities when it is sleep time (playing, watching TV etc…) Just keep trying to gently re-settle and love them.
6 Consider light and temperature
The sun can be a very good way to get your toddler into the right time zone. In the tropics the sun sets consistently around 6-7pm. Watch the sunset together and have a cuddle before bed time. Light has a massive effect on our brain activity and sleep patterns. Avoid blue light – and if possible avoid screens near bed time. If screen time is part of your toddlers routine try to find slow and calm things to watch. Gentle music and subtle colors. If you are trying to deal with jet lag on a long summer evening use some good blackout blinds. Also, make sure the temperature is right for your toddler. Aim for a cool room if possible. In a warm climate use A.C. or a fan.
7 Plan nap times carefully
Plan your toddlers nap time to help them adjust to the new time zone. Watch out for them dipping into a deeper sleep for too long in the day. A single sleep cycle is normally between 1.5 – 2 hours. Try not to let them nap for longer than this. Also we recommend avoiding naps less than 5 hours before bed time. So if you’re aiming for a 7pm bedtime, don’t let the sleep after 2pm.
8 Find ways to perk them up
No one can read a toddler like their own parents. Toddlers communicate so much through small non-verbal signals. Watch out for things like tugging their ears, rubbing their eyes or rubbing their hair. These are common sleep signals that indicate your toddler is tired and could probably do with some sleep. Sleep signals are a good sign at bedtime. But if you think your child is ready to drop a little too early, find ways to perk them up. It could be sucking an ice cube, taking a refreshing drink or having a run around in the fresh air.
9 Have an “up in the night” strategy
If your toddler has jet lag they may wake up in the night and struggle to get back to sleep. This is particularly a problem if you have flown from the east to the west. Your toddler will have backwards jet lag. At some random time in the night, your toddler’s body clock will be telling them it’s morning and time to wake up. Have a plan for this. If your tot wakes up at a random time, show them that it is dark and talk to them about how it’s still sleep time. Perhaps a calming story and then back to bed.
10 Don’t forget about yourself
You will probably need to hear this more than once. Be kind to yourself and remember you are dealing with jet lag too. Plan to rest well. If you need an early night – go easy on yourself. Helping a toddler with jet lag is even more exhausting than normal. So plan rest time and look after yourself.
Don’t miss our 24 PRO TIPS for flying with a toddler
