How to Adjust a Baby to Jet Lag

Babies can sleep almost anywhere.

One of the biggest concerns of parents traveling with children is how the family will adjust to jet lag. This is especially important to parents of babies who have only recently adjusted to sleeping through the night. Not to worry; sleep disruption due to travel is not a permanent change, and there are several ways to adjust the baby to the effects of jet lag, making a trip abroad more enjoyable for the whole family.

Instructions

Before the Trip

1. Adjust baby's sleeping and feeding schedule slightly to the new time zone in the weeks before your trip. The less the time difference in your schedule, the easier it will be to adjust when you arrive. Do this a little bit at a time beginning weeks before the trip. Do not try to change anything drastically in the days before you leave. A tired baby will not travel well on the plane.

2. Pack any items needed for sleep rituals, such as special blankets, toys or books. But make sure that these items are all replaceable should they get lost on the trip (bring along a backup blankie, for example). The last thing you want is to lose baby's special "lovie" 1,000 miles from home.

3. Request a bassinet for the flight. Many airlines have a bassinet that hooks into the bulkhead for overseas flights. It sounds odd, but a well-rested baby will sleep better once you arrive.

4. Pack a car seat from home if your baby likes to sleep in his car seat. Also pack a lightweight folding stroller for impromptu naps.

On the Flight

1. Stay hydrated. One of the reasons for exhaustion when you arrive at a new destination is dehydration. So staying hydrated and keeping your little ones hydrated on the flight will help you feel more energized when you land.

2. Keep to baby's schedule. If feeding or naptimes fall on the plane ride, try to adhere to them. Babies can sleep anywhere when they are tired, so naps are definitely a possibility on the plane. Breastfeeding baby on the plane is a good way to provide food as well as comfort. Flight attendants are usually more than willing to help with any feeding or sleeping dilemmas if they can. Remember, a happy baby keeps the rest of their passengers happy too.

3. If naptime or bedtime falls close to arrival, try to keep baby awake until you get to the hotel.

Adjusting Baby to Jet Lag

1. If you arrive in the late morning or afternoon, try to keep baby awake until nighttime, even if it's normal sleep time back home. If you arrive in the morning, keep baby up until a normal midday naptime in the new destination. If she gets too sleepy, let her fall asleep, but keep her in the daylight (don't draw curtains if you are in the room) and be a little bit noisier than usual. Don't let her sleep for longer than a normal-length nap back home.

2. Spend as much time outdoors as possible. The sunlight will help your baby's internal clock reset to the new time zone.

3. Keep baby in clothes for his nap, not pajamas. Save the going-to-bed rituals for nighttime.

4. Get energy out during the day. Just before returning to the hotel for the evening, find a local playground or town square where the kids can run, play and get all their energy out. This is also a good way to meet local parents and get the scoop on the family-friendly attractions and activities in the area.

5. When it is normal bedtime in the new destination, perform the same rituals you would at home, even if your baby isn't very tired. Take a bath, put on pajamas, read books, sing to her. If she will not go to sleep right away, don't worry. Reading a few extra books or singing more songs is OK, but keep the activity to a minimum and keep the room slightly dark.

6. Keep lights low and a calm mood if baby wakes up at night. It's OK to feed him a small snack or read to him, but it is not recommended to play excitable games or turn on lots of lights. Taper reading or feeding times off after a few nights to help him adjust.

7. Be flexible. If baby will not go back to sleep at night, you may have to get up and take a walk to get some energy out, but use this as a last resort. Remember, the quicker you get on the destination's schedule, the quicker your body will adjust to the effects of jet lag.

Tips & Warnings

• Try to plan overnight flights to make the transition easiest for the whole family.

• Nap during the day with baby so that you are not overtired if she wakes up at night.

• Keep in mind all cultures are different. In many Latin American and European countries, there will be lots of families out on the town square, even late at night, so you do not necessarily need to adjust to your home schedule of early bedtime if the destination doesn't merit it.

References

• Delicious Baby: Jet Lag and Babies, Toddlers and Kids
• "Travel With Children: Lonely Planet"; 1995

Resources

• Travel With Kids: Family Travel Tips