As a parent, travelling with children can be an adventure. However, jet lag can quickly turn that adventure into a nightmare.
For parents, this can make it difficult to enjoy the trip with their children. Imaging dozing off at odd times of the day with a cranky, groggy child in tow.
But all hope is not lost parents, there’s a way to stave off the sleepiness.
Before we discuss some tips on how to survive jet lag as a parent, here’s your 101 on what jet lag actually is.
What’s Jet Lag
Jet lag is a temporary sleep disorder that can affect individuals who have travelled across multiple time zones by air.
It occurs when the body’s natural circadian rhythm, or internal clock, becomes disrupted due to the sudden change in daylight exposure.
The symptoms of jet lag can include fatigue, difficulty sleeping, digestive problems, and irritability.
These symptoms can vary in severity and duration depending on factors such as the number of time zones crossed, the direction of travel, and the individual’s age and health.
Travelling to neighbouring countries like Indonesia or even Australia, or other Asian regions like China and India may not be that bad, or really at all.
But if you’re planning on flying halfway across the planet, to places like Europe or America, then prepare for the worst jet lag of your life.
Note that jet lag tends to affect kids much more adults
So, you may have to deal with temper tantrums, aside from managing your own jet lag symptoms. Here’s how to survive jet lag as a parent.
7 Tips on Surviving Jet Lag
Plan Ahead
One way to combat jet lag is to plan ahead. Before travelling, try to adjust your sleep schedule to match the time zone of your destination.
This can help your body adjust more quickly when you arrive. You can also try to schedule your flights so that you arrive at your destination during daylight hours.
This can help your body adjust to the new time zone more quickly.
Stay Hydrated
Staying hydrated is essential when travelling, especially when experiencing jet lag.
Sitting in long periods in an airplane can cause dehydration believe it or not.
Dry cabin air is often to blame. Make sure to drink plenty of water before, during, and after your flight.
Avoid alcohol and caffeine, which can dehydrate you and make it harder for your body to adjust to the new time zone.
Stick to a Routine
When travelling with children, it’s important to stick to a routine as much as possible. This can help them feel more secure and reduce the chances of them becoming irritable or cranky.
Try to stick to their usual meal and sleep times as much as possible, even if it means adjusting to the new time zone.
This can prove difficult especially if you’re travelling for the school holidays.
In which case many parents tend to relax on routines. But try to enforce some sense of normalcy. No sleeping in or staying up late either.
Get Some Exercise
Getting some exercise can help combat the effects of jet lag. Try to take a walk or do some light stretching when you arrive at your destination.
This can help get your blood flowing and wake you up. You can also try to schedule some outdoor activities during the day, such as a visit to a park or beach.
Take Naps
Taking naps can help you adjust to the new time zone.
Try to take short naps during the day if you feel tired. Avoid napping for too long, as this can disrupt your sleep schedule at night.
If your child is napping during the day, try to nap at the same time so that you can rest too.
Use Light to Your Advantage
Light is a powerful tool when it comes to adjusting to a new time zone. Try to expose yourself and your children to light as much as possible during the day.
But we’re talking natural light here from the sun, not fluorescents, tv screens, or electronic devices.
This can help regulate your body’s circadian rhythm and make it easier to fall asleep at night.
And as per usual, be sure to use plenty of sunscreen when spending time outdoors.
Be Patient
Finally, be patient. Jet lag can take a few days to fully adjust to. Don’t expect to feel completely normal right away.
If you’re on a vacation, be sure to spare a few days for jet lag recovery.
Especially if it’s your first time. Postpone any reservations or trips for at least 2 to 3 days. This will give your body time to adjust to the new time zone.
You won’t get to enjoy yourselves anyway.
Give yourself and your children time to adjust and take it easy during the first few days of your trip.
If everyone’s okay to go our but there are still lingering traces of jet lag, take it easy and have a picnic or a “slow day” in the park.
Reset your Circadian Rhythm
Jet lag can be a challenge for parents travelling with children.
However, by planning ahead, staying hydrated, sticking to a routine, getting some exercise, taking naps, using light to your advantage, and being patient, you can survive jet lag and enjoy your trip with your children.
Remember, the key is to take it slow and give your body the time it needs to adjust to the new time zone.
Download our Jet Lag Symptoms Infographic for quick relief here!
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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