Five Tips for Tackling Jet Lag with a Toddler or Baby
Dealing with jet lag is hard enough as an adult, but when you have a little one it can definitely complicate things. You’re no longer in charge of your own sleep schedule — your kid is. But with a little planning and schedule shifts, you can definitely conquer the dreaded jet lag. Here are 5 of my favorite tips for adjusting those sleep schedules:
When you arrive, try to keep your little one up until it’s time to go to bed for the night, or it’s their normal nap time. This will help them adjust. If it’s the nap time that comes first, keep the nap to normal amount (~2 hours) so that nighttime sleep isn’t affected.
On that note, go to sleep when your little one goes to sleep, at least the first day or two. It can be really tempting to stay up after your little one goes to sleep, but if you stay up late and then they wake up at 2 am… guess who else is going to be awake at 2 am? You. So I would recommend going to sleep with them in case that happens!
If your little one wakes up at night, keep things as boring as possible. Don’t turn all the lights on, or encourage playtime. If they are hungry, a boring snack is fine. And then encouraging them to try to go back to sleep because it’s bedtime.
Spend time outside as much as possible during the day. Our bodies are inherently sensitive to sunshine and light. Spending time out in the sun gives a signal to our brains that it’s DAYTIME and it’s not time to sleep. At night, keep the room dark so your little one gets the memo that it’s time to sleep. A lot of parents I know swear by the Slumberpod, but these blackout curtains are great too!
Try to stick to the same bedtime routine you do at home. This is the one I struggle with the most on vacation because it’s hard to do when you aren’t surrounded by all of your normal stuff. But keeping things the same signals to your little one that it’s time to go to bed. Sing the same songs, put on the sleep sack, have white noise, etc. Whatever you do at home, try to replicate it as much as possible.
All that being said, the biggest thing is that you shouldn’t stress too much. It’s important to set realistic expectations —our kids aren’t robots, they are human beings. Adjusting to a totally different time zone is going to take some time! The last thing you want to do is stress about sleep and ruin your vacation.
If you have any tips or tricks for tackling jet lag, please comment below! I always love to hear what other people are doing!