Family Travel Made Easy: 8 Tried-and-Tested Tips to Minimise Jetlag for Kids

One of the questions I’m asked most often is how to handle jetlag when travelling with children. There’s no magic button that makes it disappear (and sadly it doesn’t always get easier as kids get older!), but a few simple strategies can make a world of difference. These are my go-to tips to help families arrive fresher and enjoy their holiday from day one.

1. Choose East if You Can

Flying east generally means going to bed and waking up later than usual – which can actually work in your favour on holiday. Around three-quarters of travellers find eastbound flights easier than westbound ones. If you have the choice, perhaps for a winter-sun escape, picking an eastern destination can give you a smoother start.

2. Don’t Rush the Routine

Trying to snap straight back into your home schedule can add unnecessary stress. Allow roughly one day per hour of time difference to adjust. Sleep patterns may look different, but remember – you’re on holiday! For very long flights, you could start nudging your children’s bedtime 30–45 minutes earlier or later in the days before you travel.

3. Keep Everyone Hydrated

Dehydration makes jetlag worse. Buy water and squash after security and accept drinks offered on board. Offer fluids regularly and consider bringing child-friendly electrolyte powders – fun flavours can make drinking more appealing.

4. Encourage Sleep on the Flight

Whichever direction you’re heading, even a short nap can help. Getting children to sleep on a plane isn’t easy, but familiar comforts go a long way. Pack pyjamas, a favourite blanket or soft toy, and read a bedtime story to create a mini-sleep routine in the air.

5. Seek Out Sunlight and Fresh Air

On arrival, natural light is your best friend for resetting body clocks. If you land in the morning, a short nap is fine, but try to spend time outdoors soon afterwards to benefit from daylight.

6. Book a Little Extra Space

If your budget allows, book a suite or connecting rooms for the first few nights. Separate spaces make it easier if someone needs to sleep while others are awake. Access to 24-hour room service can also be a lifesaver when breakfast is needed at 5 a.m.!

7. Try Jetlag-Helper Apps

Some apps can be surprisingly effective. Uplift, for example, uses short acupressure routines to help reset your body clock – a fun, calming activity for kids too. Apps like SleepBetter or Insight Timer offer white noise, meditations and bedtime stories to promote better rest.

8. Avoid “Hangry” Moments

Jetlag disrupts appetite as well as sleep. While sticking to local mealtimes can help you adjust faster, always keep healthy snacks and water handy for when hunger strikes at odd hours.

With a little planning, you can’t eliminate jetlag completely, but you can soften its impact – meaning happier children, calmer parents and more energy for making holiday memories.