Managing Jet Lag in Children: Tips and Strategies for Parents
Traveling during the summer holidays is great fun, but jet lag can make the journey a cranky challenge for both kids and parents. Growing up in Canada myself, I’ve been flying back and forth to Hong Kong during holidays as a child and an adult. Here are some tips based on current research that have worked in my experience to help the whole family recover more quickly so that everyone can get to enjoying their vacation!
How Jet Lag Affects Kids
Jet lag happens when the body’s internal clock is out of sync with the current time zone. When the brain detects that the light-dark signals outside don’t match with the internal circadian clock, there’s a disruption in multiple systems of the body. In children, this can look like difficulty falling or staying asleep at night, increased irritability and mood swings, trouble concentrating and difficulty remembering, changes in appetite and digestion, and feeling tired mentally and physically during the day.
Because children’s sleep patterns are more sensitive than adults’, jet lag can impact their behavior and health more noticeably. This can disrupt their immune system and overall health if not managed properly long term. We want everyone to be in their best possible condition to have fun and make great memories during a long awaited trip!
Tips for Circadian Rhythm Management:
It’s equally important for parents to manage their circadian rhythm along with the little ones so everyone can support each other. Try doing these together!
1. Sunlight plays a key role in regulating sleep patterns. Exposure to natural light signals the brain to adjust the internal body clock, and can speed up jet lag recovery to support a natural sleep cycle at night, as well as improve mood and energy during the day.
· When flying eastward: consider choosing a flight that arrives in the morning of the new time zone and get 30 minutes of bright light in the morning. A rapid shift of more than 6 time zones can cause a complete desynchronization in circadian rhythm, and research suggests it can take up to 1 day to recover for every hour eastbound.
· When flying westward: consider choosing a flight that arrives in the afternoon of the new time zone to get 30 minutes of afternoon sun. It can take up to 2/3 days to recover for every hour westbound.
2. Keep mealtimes consistent with the new time zone. Even if everyone is very sleepy, try to maintain breakfast in the morning, lunch in the afternoon, and dinner in the late afternoon or evening. Consider foods rich in natural melatonin such as tomato, or foods with tryptophan that converts to such as turkey before bed.
3. Maintain hydration to help the body adjust and adapt to the new environment. The flight can be especially dehydrating due to lower availability of water, low humidity levels and low oxygen pressure in high altitudes. Dehydration is a stressful state for the body which can decrease metabolic functions and energy. Make sure everyone is drinking enough to reach the recommend water intake appropriate for their weight, and consider drinks with electrolytes such as coconut water, mineral water, or even homemade electrolyte water with salt and some lemon or baking soda.
4. Stick to a routine of activities and social patterns to reinforce the new time zone.
5. Exercise on the plane, especially on long flights. Moving the whole body including arms and legs can help reduce jet lag symptoms and circulatory issues. Consider walking with your child and encouraging them to use the bathroom to promote movement. When energy levels allow in the new destination, resume normal exercise throughout the day such as playing at the park, and activities unique to your travel destination.
6. Good sleep hygiene can promote sleep and relaxation at night on the plane and at your new destination. Create a calm, dark and quiet environment, and turn off screens at least an hour before bed. Blue light can stimulate wakefulness and interfere with natural melatonin production, making it more difficult to fall asleep and stay asleep.
7. Decrease sleep debt and try to sleep as much as possible on the plane. The longer your body is continuously awake, the more difficult it is to stay awake during the daytime.
Adjusting Sleep Schedule Before Traveling
Preparing for jet lag starts before the trip! Adjusting your child’s sleep schedule gradually can ease the transition:
Shift bedtime and wake-up time by 15-30 minutes earlier or later each night, depending on the direction of travel.
Start this adjustment 3 to 5 days before departure.
After arriving, continue adjusting bedtime by 15-30 minutes per night until your child’s sleep aligns with the new time zone.
Managing Naps With Jet Lag
Infants and younger children have actually been shown to recover from jet lag more quickly! They can nap freely as long as meal times and social activities are gradually shifted to be consistent to the new time zone.
Naps in children and adolescents can be tricky with jet lag. On one hand, they can help kids catch up on missed sleep and decrease sleep debt, but napping too long or too late can make falling asleep or staying asleep at night much harder.
Keep naps around 20-25 minutes
Avoid naps in the late afternoon and evening if possible. Wake up for a light, easily digestible dinner if unavoidable.
Use naps as a way to recharge but not replace night time sleep.
Can Kids Take Melatonin for Jet Lag?
Melatonin is a hormone created by the body that regulates sleep-wake cycles. In a normal cycle, melatonin gradually increases in the evening to stimulate sleep at night, and gradually decreases in the early morning. It has been shown to be a beneficial supplement for jet lag recovery and prevention in adults when taken before and during travel eastwards and westwards. Research has also suggested it can help children with sleep-wake disorders. If indicated by a naturopathic doctor or medical provider, certain children and adolescents may also benefit from melatonin, especially if there are other symptoms present or lab testing has shown low natural melatonin levels. Besides melatonin, there are also many alternatives that can be safely given with parent supervision to younger children and infants.
Alternative Supplements for Managing Jet Lag
Homeopathy: Homeopathic remedies are usually diluted herbs or minerals that can be safely taken at all ages for jet lag. The right remedy is chosen based on your child’s symptoms, mood and personality by a naturopathic doctor or homeopath.
For example, homeopathic chamomile might benefit a child who’s screaming, crying, and unsettled, unable to sleep or calm down. If this is your child, they are not terrible children and you are not terrible parents! Usually these children are very sensitive and suffering from discomfort of some kind like an earache or just overwhelmed by the experiences they’re feeling on the flight or in the new environment. Homeopathic remedies can be safely given as prevention as well as during episodes when a child is feeling unwell on the plane or at the new destination.
Essential oils: Aromatherapy has been shown to be safe and effective in improving kids’ sleep quality. In particular, a study on the essential oil of Rose showed it could decreasing resistance to falling sleep, and help children fall asleep more deeply. It also decreased waking up at night, and decreased nightmares. Orange essential oil was found to carry similar benefits. Based on their relaxing effects on the GABA pathway in the nervous system and sleep inducing serotonin neurotransmitter, Lavender, Chamomile, and Basil essential oils may also be helpful for improving sleep quality in jet lagged children. They also smell great!
Relaxation techniques: Gentle massages, warm baths, and bedtime stories can help children wind down at night naturally. Bringing along a favorite blanket or plushie can also bring a sense of security and familiarity in new environments.
Jet lag disrupts the natural sleep cycle, potentially leaving kids cranky, tired, and sometimes even sick. Understanding how jet lag affects children and including them in the adjustment process can make a big difference in their comfort and overall health during and after travel.
Every child is unique and individual. Work with a naturopathic doctor to find out what techniques and natural supplements are most effective for you and your child!
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