Travelling across time zones with kids can be an exciting adventure, but dealing with jet lag? Well, that’s another story! Jet lag can turn even the happiest of little travellers into cranky zombies, and we all know that when the kids aren’t happy, no one is. But don’t worry, with a few clever strategies, you can manage jet lag and keep your holiday fun from the get-go. 

Whether you're travelling for a weekend getaway or a long-haul family trip, these five tips will help your kids adjust to a new time zone, so everyone can enjoy a smooth and happy holiday!

1. Start Adjusting Sleep Schedules Before You Leave

Jet lag starts before you take off. In the days leading up to your departure, begin adjusting your child’s sleep schedule by 15–30 minutes a day in the direction of your destination's time zone. This gradual shift gives their body a head start in resetting.

Doing this over three to five days can significantly reduce the adjustment period once you arrive—especially for long-haul trips. It’s a small step that pays off in smoother transitions and fewer overtired meltdowns.

Tip: Combine this shift with exposure to natural light at the new ‘wake-up’ time. Morning light helps recalibrate their internal clock faster than anything else.

2. Get Them Moving After You Arrive

Once you land, the most powerful way to fight jet lag is to get moving and soak in some natural daylight. It can be tempting to let kids nap “just for a little while,” but keeping them up (within reason) helps them adjust to the local time faster and sleep better that night.

Take them for a walk around your hotel or neighbourhood, visit a park, or plan a casual activity that gets the whole family out and about. Physical activity helps regulate melatonin levels—the hormone responsible for sleep—while sunlight signals to the brain that it’s time to be awake. You don’t need anything structured; even a stroll to grab snacks or ice cream will do the trick.

This approach sets the tone for the rest of your trip by getting your children aligned with the local rhythm from the start, instead of spending the first two days stuck in a fog.

Tip: Avoid screen time and dark rooms during the day. Bright natural light and open-air movement will always outperform a movie marathon when it comes to resetting tired little bodies.

3. Stick to Local Time for Meals

Food is more powerful than most people realise when it comes to jet lag. On arrival, start eating meals according to the local time—even if your kids don’t feel particularly hungry.

This sends strong signals to the body about when to be awake and when to wind down. Even small meals at the ‘right’ times can help recalibrate internal rhythms. Stick to balanced options—carbs, protein, and healthy fats—to support stable energy.

Tip: If your child is struggling to eat a full meal, offer smaller snack portions at meal times just to help their body get into the rhythm.

4. Create a Bedtime Routine to Help Them Wind Down

One of the most effective ways to help your child feel secure and settle into a new time zone is to stick closely to your usual bedtime routine. While it’s tempting to go with the flow on holidays, routines are comforting—especially for kids navigating new sights, sounds, and sleep environments.

Whether it’s a warm bath, a specific lullaby, a favourite bedtime story, or even just brushing teeth and putting on pyjamas in the same order, these small rituals help signal that it’s time to wind down. Repeating these steps consistently in your new environment helps cue their body and brain for rest, even if it still feels like midday to them internally.

Tip : Travelling with small comforts from home can make this even easier. Something as simple as their regular pyjamas or pillow can reduce bedtime resistance. 

5. Stay Hydrated and Avoid Sugar Overload

Dehydration is a quiet jet lag amplifier. Make it a priority to keep your children well-hydrated throughout the journey and in the first few days of your trip. At the same time, try to limit sugar intake, especially during flights.

The drier cabin air on planes and new activity levels can quickly deplete hydration, making kids sluggish or irritable. And while sweet treats are tempting travel distractions, sugar spikes can wreak havoc on sleep patterns.

Tip: Offer small, frequent sips of water throughout the day, and opt for healthy travel snacks like fruit, cheese sticks, and wholegrain crackers over processed sweets.

Product Recommendations for Managing Jet Lag with Kids

When travelling across time zones, these products can be lifesavers for helping your kids stay comfortable and adjust more easily:

• Kooshy Kids Self Inflating Kooshion & Sky Bunk: Both keep kids comfortably lying flat or lounging on long-haul flights, which helps them rest better and stay calm with less fidgeting. 
  
  

• Kooshy Kids Premium Kloud: Comfort is key to encouraging in-flight naps, and this U-shaped inflatable pillow provides gentle neck or back support—ideal for keeping kids comfy and calm (and saving you from sugar-bribe meltdowns).
  
  

• Travel Snack Containers: Pack your own healthy snacks like fruit, veggie sticks, or protein-rich bites in compartmentalised containers. This gives you more control over sugar intake and avoids the need to rely on airport food.
  
  

• Silicone Travel Straws or Sippy Cups: These make drinking water easier mid-flight without spills, especially helpful for toddlers and younger children.

Jet lag doesn’t have to ruin your family holiday! With a bit of preparation, activity, and the right routine, your kids can adjust to new time zones like pros. 

Remember to start preparing a few days before you leave, stay active upon arrival, and keep a consistent bedtime routine to ensure everyone gets the rest they need.

Happy travels!