Written by Denise Stegmann on September 27th 2019.

How to Cope with JetlaggeD children

Just like with anything in parenting this will be your unique journey (literally). Everything I am describing here is based on my personal experiences.
No matter how you look at it jet lag sucks. It doesn't seem like there is any way to win. Your only option is to hope for the best, be prepared for the worst and just make the most of it. Jet lag happens to anyone who crosses time zones. Your inner clock is extremely confused about the change. Daylight during your inner clock night time makes you sleepy, irritable and disoriented.

Children may experience this much more intense than you, but they might also be able to live more in the moment and are just excited about the destination.

My older son usually reacts with increased activity to tiredness. I will never forget how he danced around the giant soap bubbles of a street artist in Amsterdam at 11pm. He was having a great time while I was terrified about what we were doing to his young body. Since then I have come to terms with this kind of jet lag.

  • Consider if you are going East or West.
  • When you go West you'll be up earlier, and tired earlier.
  • When you are going East you will be tired later and you will sleep longer.
  • Consider if changing bedtimes might make sense for you in the week before you leave. (There is an app for that https://www.timeshifter.com)
  • It's going to take about three days to get into the new rhythm. (They say 1 day for each time zone)
  • It's going to take a week for everyone to feel completely adjusted.
  • It can be fun to be out and about with your children at times when you would usually be stuck at home.
  • Sunrises are beautiful.
  • Have food and/or an activity ready for when your child wakes at an unusual time.
  • Try to get everyone back to sleep once hunger and need for activity are taken care of.
  • Protein gives energy and should wake you up a bit.
  • This is a time when a healthy diet will make sense. Kids love fresh fruit.
  • Try to spend as much time outdoors as possible. Daylight and sunshine are key for resetting your body clock.
  • Personal experience is that the children will sleep more hours after the travel day.
  • A tiny bit of melatonin if children keep waking up at odd times, especially when they actually still seem tired. Since the research on Melatonin is still incomplete, I have been using it very carefully, but it has really helped our family to get into a rhythm and cut down on jet lag stress.
  • Your child will most likely be more needy and show some behavior regressions. Have compassion!


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If you really want to learn about everything that's known about jet lag, read this in depth article by Jodi Ettenberg, creator of legalnomads.com
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                                                                          https://www.legalnomads.com/jet-lag-tips/

My biggest take away was that less Melatonin will most likely serve us better than more.