Hi, I’m Jenn. I am a mother of 6, an avid traveler, & a certified travel advisor. I believe that making memories while exploring new places is essential for families. Let me help inspire & plan your next trip!
My Advice for How to Address Time Changes When Traveling
Adjusting to a new time zone with kids can feel overwhelming, but helping kids adjust to new time zones can be achieved with a little preparation, making the transition much smoother for everyone. The key is to start adjusting before you even leave home. If you’re traveling across multiple time zones, try shifting your child’s sleep schedule gradually by 15-30 minutes each night leading up to the trip. This small change can make a big difference, especially for babies and toddlers who thrive on routine.
Sunlight is Your Best Friend
Exposure to natural light helps reset everyone’s internal clock, so try to get outside as much as possible during daylight hours. If you land in the morning, encourage your kids to stay awake by engaging them in outdoor activities rather than letting them nap for too long. Short naps can help, but keeping them on a schedule that aligns with the local time will speed up the adjustment. For older kids and teenagers, staying active and avoiding screen time before bed can help their bodies naturally adapt to the new time zone.
Addressing Bedtime
Nighttime routines are crucial in helping kids adjust to new time zones. Stick to familiar bedtime rituals like reading a book, singing a lullaby, or using a special stuffed animal. If your child wakes up in the middle of the night due to jet lag, keep the lights dim and minimize stimulation so they understand that it’s still time to sleep. White noise machines or blackout curtains can also help create a soothing sleep environment, especially if you’re in a bustling city or a hotel with unfamiliar sounds.
Things to Keep In Mind
Hydration and meals also play a big role in adjusting to a new time zone. Keep your kids well-hydrated and try to get them to eat at local mealtimes as soon as possible. Hunger cues can throw off their body clock, so offering small, nutritious snacks can help tide them over until their bodies fully adjust.
Give Everyone Some Grace
Most importantly, be patient with yourself and your kids. Big changes often lead to meltdowns, so give everyone grace. Some children adjust quickly, while others may take a few days. Try to keep the mood light and flexible—sometimes, an overtired toddler or a groggy teenager just needs extra cuddles and reassurance. If you’re dealing with an extra rough night, remind yourself that jet lag is temporary, and soon enough, your little ones will be back to their normal routine, ready to enjoy the adventure ahead.
Quick Tips Summary:
- Adjust sleep schedules gradually before the trip.
- Get plenty of natural sunlight upon arrival.
- Encourage outdoor activities to help reset internal clocks.
- Maintain familiar bedtime routines.
- Use white noise machines or blackout curtains for better sleep.
- Keep kids hydrated and transition to local mealtimes.
- Limit screen time before bed for older kids.
- Be patient and flexible with the adjustment period.