Jet Lag With Toddlers: How To Deal With It

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Last Updated on September 13, 2020 by worldoftravelswithkids

Often we are asked how do we manage jet lag with toddlers. From our jet lag experiences with toddlers and young kids there is only one piece of advice: go with the flow.   Accept that jet lag is a part of the family travel experience. Plan to deal with it rather than avoid it!

I read blogs that say you can “avoid” toddler jet lag, but I don’t think that is possible. Rather we need to accept what is happening and change our “adult” expectations.  It is one thing to have “pushed through” the need to sleep as a backpacker, it’s entirely another thing to be traveling with kids.

In our experience, avoiding jet lag in toddlers, and in adults, is impossible. You can possibly minimize the effects by following our tips below, but the best way to deal with jet lag is to: accept that it is likely to happen and plan accordingly.

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Jet Lag With Toddlers: How To Deal With It

In order to let our bodies naturally adjust, we allow about 3 nights in a hotel at our destination to quite simply “do nothing.”  We have no plans so that we can do what suits us best.  To date, forcing toddlers to stay awake has been an abject failure and the only solution has been to have no expectations and essentially nothing to do, so we can listen to our bodies.

Travel these days seems to about jamming in as much as one can see in a short time.  We do like to be active and see lots of things – but at a pace that doesn’t stress out the kids, and that definitely applies when working on a very different body clock.

Jet Lag With Toddlers: How To Deal With It

Check-in – What is Toddler Jet Lag exactly?

Jet lag is a slang term for the psychological condition known as desynchronizes which confuses your sleep-wake patterns.  Jet lag is basically a disruption in your bodies circadian rhythm caused by rapidly crossing times zones west to east or east to west.  This condition is mainly felt when flying across multiple time zones, thus the term “jet lag” was coined.  Some people experience jet lag much more acutely than others.

Our Tips For Dealing With Jet Lag With Toddlers

Booking Flights

Do consider how the flight times will affect the children and their sleep time.  If there are two flights – one good for the kid’s sleep – and the other not so good for the kid’s sleep – and they are priced similarly, then go for the better flight.

We book our flights via Skyscanner because we love how easy it makes comparison shopping.  Check out Skyscanner here.


Consider A Layover (less than 24 hours) Or A Stopover (more than 24 hours)

Consider either of these options if flying long-haul.  We have done this, and it is definitely easier on the body.  The only drawback is the “travel” seems to go on for days and I am not sure if it’s mentally the best solution.  That is, sometimes flying 36 hours straight is better than being in a case of constant transit for 72 hours.


Be As Comfortable As Possible On The Flight

There are a number of different devices now available to make flying with small children easier.   We personally like [easyazon_link identifier=”B071DT9GZM” locale=”US” tag=”world06006-20″ cart=”n” localize=”y”]Kooshy Kids Kooshion[/easyazon_link] inflatable feet rests, but there are a range of different types on the market including [easyazon_link identifier=”B002SMZS32″ locale=”US” tag=”world06006-20″ cart=”n” localize=”y”] Flyebaby[/easyazon_link].  Before you invest, make sure your airline of choice will accept the device, whether a pump for inflation is included, and if it is electric or not.   Here are some of our favorite toddler and infant airplane accessories.

We’ve not personally used the infant carriers now on the market, but one that looks appealing is the [easyazon_link identifier=”B00C3O88PA” locale=”US” tag=”world06006-20″ cart=”n” localize=”y”]SkyBaby Travel Mattress, Black[/easyazon_link].  Here are some great travel accessories for kids and infants.

Plan 3 Nights At Decent Hotel Upon Arrival

Make sure it is a good quality hotel that has the following features: blackout curtains and thick windows if in a busy city area minimization, room service, and a swimming pool or garden.  With two small kids and a grandmother on a recent trip, we found that people were hungry at different times.  Room service worked, as did a well-stocked snack bag from the plane!  Having a rest and food helps combat toddler jet lag.

While budget is always a consideration when we are traveling, I don’t believe that skimping on the hotel makes sense.  Rest in a good, warm and convenient hotel so you are ready to face the world.  Our kids still ask when we can have a “midnight feast like when we were in Lima?” and so we need to be mindful that sometimes when things are “not going to plan” are the things that are most memorable for kids


Jet Lag With Toddlers, Jet lag with kids, Avoid Jet Lag, Family Travel

Get Out And About, Burn Some Energy

Point 1 is about being able to rest and eat when you need to but we do always try and make small forays into the streets.  Find a playground or park to run and remember with kids, it doesn’t have to be more stimulating than locating the local shop to buy water and snacks. No, we don’t advocate bottled water – but everything in moderation.  Going easy on our bodies vs. use of plastics, body wins!  Parks, playgrounds, and of course a swimming pool at the hotel all help burn energy and help to minimize the impact of jet lag with toddlers.

Jet Lag With Toddlers: How To Deal With It
The rooftop pool at the Hilton Lima.

Go With The Flow; What Will Be, Will Be

Let go of your expectations.  We have done a couple ‘complete body clock reverses’ between Peru with both children as 2-year-olds.  This was the most difficult time (vs being smaller babies or older) with both kids.  Even 1 week after arriving they were still a bit out of sync (e.g. 4 am rises).

HOWEVER, being flexible with our itineraries and midday naps seemed to do the trick! Being mindful and flexible is key when trying to overcome jet lag with toddlers and young children.

Be Healthy Before Your Trip

In our family at least, the weeks running up to a departure are characterized by stress, late nights, and rushing to get things done.   As we are aware that this is going to happen, we take extra multivitamins, eat more fruit than normal, and generally try to be as healthy as possible prior to departure.  This is a distinct contrast to being a young single traveler working 20 hours a day because “we will be on holiday soon”.  Some of our favorite multi-vitamins are here below.

Be Healthy On Your Trip

Once we get to our destination, we consciously seek out lots of water and fruit in order to get our bodies working again!  Staying hydrated and healthy goes a long way to minimize jet lag with toddlers and adults.  Bring your own [easyazon_link identifier=”B07D7JSHQC” locale=”US” tag=”world06006-20″ cart=”n” localize=”y”]water bottles[/easyazon_link] and refill in your hotel!

We also pack small containers so that we can cut fruit up to carry with us while on the road.  Here are some of our favorite travel water bottles and containers below.

Don’t Forget Kid’s Moisturizers

While most mummas have their fave moisturizer packed,  they might not remember the kids.  Our children have never done well with perfumed moisturizer and we pack something simple, that keeps them comfortable after getting dehydrated on long flights.

Jet Lag With Toddlers: How To Deal With It
Playing with our Melissa & Doug sticker books on the verandah of our Fijian bure.

Pack Activities

Having a well-stocked activity bag is key to successful travel with toddlers and small children!  Don’t use all of your winners on the plane trip – as tempting as that may be! You need to have some engaging things “up your sleeve” for the hotel room when you are exhausted yourself and they are full of beans.

Pictured above are sure winners in our family, our Melissa & Doug Sticker Books.

Our son likes the [easyazon_link identifier=”122308079X” locale=”US” tag=”world06006-20″ cart=”n” localize=”y”]vehicles sticker book[/easyazon_link] while our daughter has liked a range, including the [easyazon_link identifier=”B00KDHTI58″ locale=”US” tag=”world06006-20″ cart=”n” localize=”y”]princess and animals sticker books.[/easyazon_link].

Melissa and Doug reusable sticker books are so popular with our kids and others.  Here are some more below.

Our little boy has always loved the [easyazon_link identifier=”B004WMCZGY” locale=”US” tag=”world06006-20″]Tegu Pocket Pouch Magnetic Wooden Block Set[/easyazon_link].  Simple, but perfect for travel and come with their own carrying pouch.

The key being the [easyazon_link identifier=”B006J9WVIU” locale=”US” nw=”y” nf=”y” tag=”world06006-20″ cart=”y” localize=”y”]wheels[/easyazon_link].  We keep them in a bathroom bag that we got from the Op shop.

These are four more of our favorites which will keep them occupied while everyone works through jet lag with toddlers:

What About Older Kids And Jet Lag?

  1. Talk to them about what will happen. “Just think, right now people in Nicaragua are waking up – we will be too in a few days”
  2. We have only experienced jet lag with children up to 6 years old at the moment. We presume that things will change once they get a bit older.  That the  ‘pushing through the tiredness’ will work the older they get.

Looking For Screen-Free Activities For Long Flights? 

Take a look at our post 21 Awesome Screen Free Airplane Activities For Children.

Similar posts:

Check out our other resources about how to successfully travel with children:

A Healthy Lifestyle and Travel

Family Travel Checklist – 1 Month to Departure

Why Book Family Travel Early

We always travel with insurance, it has saved us numerous times.  World Nomads have specially designed travel insurance for families!  Take a look at their Family Travel Insurance here.

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About Us

Hi! We are a multicultural family from Peru, Nicaragua & Australia. We believe adventures can be global – and local – and are one part of our sustainable lifestyle, and raising children who are global eco-citizens.