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Clever ways to beat jet lag when travelling with kids
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Travelling, especially flying, with young children can be a challenging, especially if it’s across multiple times zones!
One of the more difficult aspects for children is the disrupted routine, which can confuse them! Plus a potentially long and tiring journey - not to mention risking a meltdown if you run out of nappies!
We've compiled a handy guide to travelling abroad with your baby, which covers everything from taking milk on the plane to buying formula or nappies abroad – for more information, read it here.
However, it's normal to feel anxious about caring for your little ones while travelling – ultimately, preparation is key.
If you make sure that you're stocked up on entertainment for them, comforting items and try to keep their routine as established as possible, it'll minimise your own stress levels and ensure your little ones enjoy the journey.
Sleep physiologist Dr. Guy Meadows have put together these simple tips and guidelines below to help minimise the impact of long haul travel and jet lag, meaning you and your family will sleep better on arrival, and also when you get back home.
1. Stick to home timing
If you’re travelling across no more than two time zones (two hours difference) then it can be worth keeping your family on home time.
Using blackout blinds can help to manage their sleep whilst away, and limit disruption on your return.
The Gro Company travel blackout blind is ideal as it comes with suction cups which attach to any window, wherever you are. See more details here at Amazon.
2. Limit your jetlag
When you travel quickly across more than two time zones, your internal body clock becomes out of sync with the local time, causing jet lag symptoms, such as insomnia, nausea, headaches and tiredness.
This gets much worse travelling eastwards, because we lose time.
A gentle way to prepare for the change is to go to bed and get up by as little as 15 minutes each day for a couple of weeks prior to travelling east.
Doing so will mean that you reduce the time difference between the local time and your internal body clock, so reducing the impact of jet lag.
This sunset alarm clock can help you to fall asleep naturally by copying the sunset, and it also helps you to wake up by mimicking sunrise for whenever you set it. See more details here at Amazon.
3. Being prepared for long haul travel
Thinking ahead can make all the difference.
Make sure everything your child needs is close to hand, including special snacks, toys, bedclothes and books etc.
The calmer you are, the calmer they’ll be.
This holdall bag is the ideal size for fitting everything in, and complies with most airline carry-on regulations. See more details here at Amazon .
4. Sleeping on the plane
As a rule, if you are arriving at your destination in the morning, aim to get your children to sleep on the plane.
If you're arriving at your destination in the afternoon or evening, try to keep your children awake on the plane so that they are ready for sleep on landing.
5. Napping
When on long haul flights, it can be tempting to keep children awake for far longer than normal under the belief that they’ll eventually crash and sleep for longer.
Sadly, this is not the case, and often creates overtired and emotional babies and children who can’t sleep!
Scheduling in normal napping and sleeping times can therefore prove the best option for your child (and everyone else sitting around you!)
6. Create a sleeping haven
Sleeping in a new, strange environment can be tough for children.
Aim to make their sleeping area as comfortable and familiar as possible, by bringing along a few of their bed toys and even their pillow.
This comfy travel blanket and pillow set looks like a penguin and transforms any armrest into a comfy sleep surface. See more details here at Amazon.
7. Sky cots
If you’re travelling with a baby, then investigate whether the airline offers sky cot facilities.
Check whether you need to book ahead, as they may be limited to only a small number of seats.
You can always take your baby's own bed if they've no cots left, the Sky Baby is a great solution. It's a roll-up portable crib for young babies, specially designed for air travel. See more details here at Amazon.
8. Make a den
Draping a few spare blankets over a seat can be a helpful way to create a dark den for your child.
Not only does it helps to block out the light and encourage sleep, it also takes their mind off the fact that they’re sharing their bedroom with a few hundred other people!
9. Sleep rituals
Bedtime on a plane should be no different to at home.
Aim to gently start winding your children down by getting them changed into their bedclothes, dimming the lights, brushing their teeth and reading them their favourite book.
Doing so will help to trigger the release of the sleeping hormone melatonin, allowing natural sleep to emerge.
This set of In the Night Garden bedtime stories for toddlers is a brilliant buy for calming little ones, and it only costs see more details here at Amazon.
10. Arrive healthy
The healthier you and your family can be on your flight, the more energy you’ll all have when you arrive, and the quicker you’ll recover from jetlag.
Bring water bottles for all the family to keep well hydrated throughout the flight.
Choose healthy food options and consider bringing your own snacks; the ones you know your children will eat!
Keep active by getting up and moving around and doing a few stretches.
You can bring healthy, dry snacks on board most flights, such as these tasty Nakd bars which are made from pressed fruit and nuts. You can bulk buy a box of 18 on Amazon – see more details here – which works out much cheaper than buying them individually from the airport.
11. Tune in to the local time
Adjust your body clock to the local time zone by immediately getting out into the sunlight, eating, playing and sleeping all on the local time.
If you need a nap, try to avoid sleeping for too long, as it’ll delay your jetlag recovery.
On average, it takes one day per time zone travelled for your body clock to sync with the new time, and overcome jetlag.
Read on:
- 20 boredom busting ideas for travelling with kids
- The best travel buys for nights away with your baby
- Top tips for travelling abroad with your baby