Baby Sleep and Jet Lag: Tips for tired parents

A sleep consultants guide to jet lag and baby sleep

Ah, jet lag—the unwelcome souvenir from our travels! While it used to be just an excuse for an extra shot of coffee and a few late-night movies, travelling with a baby brings a new level of exhaustion. If you're gearing up for an international adventure or just coming back home, I've got your back with some handy tips to tackle jet lag with your little one!

Our body clocks can take up to a week to catch up after a time change, so I’ve put together a 5-day baby jet lag guide to help make the adjustment smoother. Focus on small changes and keeping the pressure off.

Before we jump in - you'll find a more comprehensive guide to managing baby sleep and jet lag in our Jet Lag and Baby Sleep e-guide. Download here

Survival Mode: Day 1

When you arrive, aim to survive the day! Expect some late-night wake-ups and/or extended day naps, but get outside and soak up some sunshine—sunlight helps reset our internal clocks. Prioritize a decent bedtime while keeping their bellies full to set the stage for a better night’s sleep. Don't resist the late-night wakes, just aim to keep them quiet and dimly light. Remember their little body clock is all confused.

Finding Normal: Day 2

Expect another night of wakefulness, but try to establish a bit of normalcy. Stick to regular meal times and keep snacks flowing every 2-2.5 hours through the day to keep that belly happy. Aim for a reasonable bedtime and respond to extended night wakes with support. Don't forget to set an alarm to avoid a big sleep in, you'll want to wake at a reasonable time tomorrow.

Build a routine...ish: Day 3

This is when you can introduce a little structure to the day to help set the body clock. Keep sticking to regular wake times, meal times, and naps as best you can. Your little one should start to adjust, so do your best to keep calm and enjoy the process! Prioritise an earlier bedtime over extra naps where you can.

Keep Nudging: Day 4

Continue gently nudging those routines into place, but remember to have fun! Explore your new surroundings in the sunshine. Social interaction and sunlight are key for everyone’s bodies to adjust to the new norm.

You Made It!: Day 5

By day five, you should feel more like your normal selves. Sleep will improve, it’s time to enjoy your holiday and create lasting memories!

Jet Lag on the Way Home

Returning home often means tackling the same jet lag challenge again. Just rinse and repeat your strategies. Stick to meal times, keep everyone active during the day, and let those naps happen as needed. Set your alarms to avoid oversleeping and keep the pressure off little ones for those first two nights.

Final Thoughts

Travelling with a baby doesn't have to mean a sleepless nightmare. Embrace the chaos, be flexible, and remember—it’s all part of the adventure! Keep your spirits high and expectations low. While jet lag may be a struggle, the memories you create together are well worth it.

If you're looking for a more comprehensive step-by-step jet lag guide on exactly what to do from day 1-5 and how to adjust based on a morning or evening flight download the full guide. Download now

Happy travels!

Amal