Eight Tips for Overcoming Jet Lag

So you’re traveling. Across several time zones. With a baby.

I salute you, intrepid traveler, because this is not a task for the weak-willed. This requires courage and determination beyond that of the ordinary adventurer. If Lewis and Clark had’ve had a baby along with them, I’m guessing they would have called it quits before they hit the city limits.

But hey, we’re mothers and that makes us the hardest of the hard core, right? We’re not going to stay chained to our homes for five or six years waiting for our babies to reach an age where they’ll be more conveniently portable. We’ve got a world to explore and our babies are coming with us.

But before you set out, I want to make sure you’re armed with all the information you need to maintain those sleep skills you’ve been working so hard to develop. I’m a sleep consultant, after all, so sleep is what I tend to focus on. If you’re looking for hotel recommendations, you’re in the wrong blog.

So how do we maintain good sleep habits while we’re traveling? If we’re crossing time zones, how do we deal with the inevitable complication of jet lag in our babies?

1. Avoid the Red-Eye

Some of us like to envision this scenario where we jump on the plane when baby’s already asleep, and they just magically sleep through the entire flight, arriving fresh and rested and ready for the upcoming adventure.

It may have even happened once or twice in human history, but the odds are overwhelmingly against it. It’s much more likely that you’re both going to have an awful night and arrive frazzled and seriously overtired. Catch a daytime flight and hope for a decent nap or two on the way. You’re all going to arrive with a bit of a sleep debt anyways, since motion sleep isn’t nearly as resftul as what we’re used to, but that can actually help you get your baby adjusted to the new schedule.

2. Travel Prepared

Given the special circumstances surrounding travel, I think this is one of those rare times when it’s OK to give in to their demands. If they want to watch seven straight hours of Peppa Pig, I say that’s fantastic. Be sure to pack your carry-on with an absolute cornucopia of toys, snacks, books, and portable battery chargers, and whatever they ask for, hand it over.

The only real exception here is not to feed baby a bunch of sugary snacks in the hopes of keeping them placated during the trip because it’s just going to result in a big old crash when they comes down from that high, and that’s going to make sleep that much harder. Offer them plenty of fruits and vegetables, and make sure you keep them hydrated. It’s probably going to mean a bunch of potty breaks, but trust me, it’s worth it. Jet lag symptoms go way beyond sleep. Constipation and diarrhoea are two of the most common so maintaining proper hydration is crucial.

3. Is it worth altering the schedule?

If you’re traveling for less than five days, it’s probably not worth making adjustments to baby’s bedtime regardless of the time difference. Experts say that jet lag lasts, on average, for about a day for every hour of time change, so if you’re taking a four day trip and you’re looking at a six-hour time change, it’s hardly worth getting baby fully adjusted to the difference just to turn around and have to do it all over again once you get home.

If, however, you’re going to be gone for longer than five days, then you’ll want to adjust to the new time zone as quickly as possible. Luckily, our bodies have an inherent ability to adapt to new time zones based on the light/dark cycle, so you’ll have nature working on your side. So yeah, night one, straight into the new time zone. It might not be a seamless transition, but we’ll work on that.

4. Stick to your bedtime routine.

Bedtime routines are about more than just getting into comfortable clothes and cleaning our teeth. A predictable bedtime routine sends signals to the brain that sleep is just over the horizon, so the brain can start preparing for it by producing melatonin, relaxing the muscles, and slowing down mental activity. So whatever your baby’s bedtime routine is at home, stick as closely to it as you can.

An important tip here: black out any external light sources two hours before baby’s bedtime. If that means putting garbage bags over the windows, then you bust out the bin bags and the masking tape, because aesthetics don’t matter to a sleepy baby. A completely dark room is one of the best tools you’ve got for helping them get to sleep and stay asleep.

5. Sunlight’s on your side.

As much as we don’t want any sunlight getting in the room while baby’s trying to sleep, we want gobs of it when they’re awake. Getting a significant amount of sunlight during the day charges up our melatonin production and helps get the circadian rhythm adjusted quickly to the new time zone, so getting outdoors during the day will work wonders in helping baby sleep well at night.

6. Add an extra nap

Even in the best case scenario, baby’s still going to be needing a little more sleep once you get where you’re going, so an extra nap of somewhere between 45 minutes to an hour and a half, can really help counteract the overtiredness that comes after a long flight. Just remember to leave enough space between waking up from their last nap and bedtime so that there’s time for fatigue to build up in the interim. Let’s say you’ve got an 8 month-old and your usual bedtime is 7:00pm. You’ll want to get her up from her last nap of the day by no later than 4:00pm so she’s sleepy enough to go down for the night once bedtime comes around.

7. Keep things familiar

Remember to pack baby’s favorite PJs, teddy, blanket, pillow, and so on. Once baby’s asleep, it will help them to stay that way if their surroundings are similar to the ones they’re used to. And if you don’t usually share a bed with your little one, don’t start now.

Let me just repeat that.

Do not bed share while you’re traveling unless you want to bed share when you get home as well. Babies get attached to this scenario in the blink of an eye, and once they’ve gotten attached, they can be seriously tenacious about sleeping in their own bed.

8. Remember who you’re dealing with

Nobody thrives when they’re sleep deprived, and kids are no different. We’re all going to be a little grumpy and short-tempered once that plane lands, but you’re the adult here and it’s up to you to keep everything on an even keel, even if your baby starts melting down. They are, after all, a baby, and likely pretty tired.

As I mentioned earlier, it takes about a day to adjust for evey hour of time difference, so it’s going to require patience and consistency on your part to get them over the hump as soon as possible. Keeping your cool will help baby adjust quicker, and the sooner you’re all accustomed to the new time zone, the sooner you can all get on with enjoying your trip. Good luck!