Travelling with kids: how can you minimise jet lag with your little ones?

Travelling with children can be a challenging experience, especially when crossing multiple time zones. Jet lag, a temporary misalignment of the internal body clock (circadian rhythm) with the local time, can cause fatigue and sleep disturbances for both adults and kids. While jet lag is typically associated with airplane travel, the effects can be exacerbated when traveling east, as it involves "losing" time, making it harder for the body to adjust to nighttime sleep.

Conversely, traveling west may make it easier to stay awake later without too much difficulty falling asleep earlier.

Kids often exhibit similar jet lag symptoms, such as difficulty sleeping, crankiness, loss of appetite, and nausea. However, research suggests that children may experience fewer adverse effects due to their higher production of melatonin, the hormone responsible for inducing sleepiness. The aging process, however, typically decreases our tolerance to jet lag, but this evidence is largely based on comparisons of young and older adults rather than children.

To minimize jet lag before traveling, it's advisable to gradually adjust one's sleep schedule in the days leading up to departure, exposing oneself to morning light, and maintaining consistent meal and bedtime routines. Once at your destination, the most effective remedy is exposure to natural daylight, which can shift the body clock earlier in the morning and later in the afternoon or evening.

Consistency with meal times and bedtime routines will also aid the adjustment process. While various apps and supplements claim to help with jet lag, most rely on similar principles and lack the necessary personalization. Moreover, melatonin supplements should be used with caution or under professional guidance to avoid potential complications.