How to Help Baby with Jet Lag: Tips and Tricks to Overcome the Time Difference

Jet lag can be tough on adults, but it can be even harder on babies. Here’s how to help your baby with jet lag and make the transition easier for your little one.

Traveling with a baby can be an adventure.

But when you’re crossing time zones, jet lag can turn that adventure into a nightmare.

Jet lag happens when your body’s internal clock is out of sync with the new time zone you’re in. It can make you feel tired, irritable, and disoriented, and the same is true for babies.

Babies have a hard time adapting to new sleep schedules, and jet lag can disrupt their eating and sleeping routines.

But don’t worry – with a little preparation and some handy tips, you can help your baby overcome jet lag.

Start adjusting before the trip

One of the best ways to help your baby overcome jet lag is to start adjusting their sleep schedule before you leave.

Depending on how big the time difference is, this could be just 10-15 minutes each or every other day, for one or two weeks.

If you’re traveling east, try moving your baby’s bedtime a little earlier each night.

If you’re traveling west, move their bedtime a little later.

This will help your baby get used to the new time zone before you even leave on your trip.

Also, try to adjust your baby’s meal times and nap times according to the new time zone a few days before the trip.

Stick to a routine

Babies thrive on routine, so try to stick to your baby’s regular schedule as much as possible when you’re traveling.

If your baby usually naps at a certain time, try to keep that schedule when you’re on the plane or in a new location.

This will help your baby feel more comfortable and less disoriented.

Also, try to maintain the same bedtime routine that you follow at home.

For example, if you give your baby a bath and read a story before bed, continue to do that while you’re traveling.

This will signal the baby that it is now time for bed and not just a nap.

If your baby has difficulties falling and staying asleep due to it being in a new, different place, review my tips on helping babies sleep better while traveling.

Get some sunshine

Exposure to sunlight can help regulate your baby’s sleep-wake cycle, so try to get outside during the day as much as possible.

Take a walk with your baby or sit outside and let them soak up some sun. However, make sure to protect your baby from the sun by using sunscreen, a hat, or an umbrella.

Spending time outside during the day can help your baby adjust to the new time zone more quickly.

Keep them comfortable

Make sure your baby is comfortable during the flight and when you arrive at your destination.

Dress your baby in comfortable clothes and bring along any favorite toys or blankets.

If your baby is used to sleeping with a certain sound machine or white noise, bring that along too.

Also, consider bringing a travel crib or pack and play to ensure your baby has a safe and familiar place to sleep.

If you’re staying at a hotel, request a quiet room away from the elevator or other noisy areas.

For more advice on planning a trip with a baby, read my guide on how to plan a trip when traveling with a baby.

Staying hydrated

Flying can be dehydrating for everyone, including babies. This can also be a cause for your baby waking at the wrong times, because it might be thirsty.

To help your baby with jet lag, make sure your baby drinks plenty of fluids before and during the flight to stay hydrated.

Also, bring along some extra formula or breast milk in case of delays or unexpected travel disruptions.

If your baby is eating solid food, pack some healthy snacks like cut-up fruit, vegetables, or crackers.

Be patient

It can take a few days for your baby to adjust to the new time zone, so be patient.

Some people say it takes 1 day per 1 hour time difference for the body to adjust to a new timezone.

So don’t expect your baby to sleep through the night right away, and don’t be surprised if they wake up earlier than usual.

Stick to your routine as much as possible, and your baby will eventually adjust. Maybe even quicker than expected!

If your baby is really struggling with jet lag, talk to your pediatrician. Your baby could also have an underlying condition, such as a cold or is teething, that could be the cause for sleep issues.

Conclusion

Jet lag can be tough on babies, but with a little preparation and lots of patience, you can help your little one adjust to the new time zone.

With these tips, you’ll be able to enjoy your travels with your family and help your baby overcome jet lag quickly. Safe travels!

And if you need more inspiration on where to go, check out these 10 European countries that make great destinations for your next family trip!