Drop the baggage: how to beat jet lag in kids and adults

Sleep is the bedrock for emotional health – something parents taking their kids on long haul flights know all too well. During childhood your kids are highly sensitive to environmental changes which affect their internal clock – also known as their circadian rhythm.

This high sensitivity means that jet lag can affect them more intensely, and the effects of a disrupted sleep pattern can ripple throughout the holiday, taking several days to settle.

“Jet lag happens when the body’s internal clock is out of sync with the current time zone. When the brain detects that the light-dark signals outside don’t match with the internal circadian clock, there’s a disruption in multiple systems of the body. Rapid shifts of more than six time zones can cause complete desynchronisation of your circadian rhythm, and research suggests it can take up to one day to recover for every hour eastbound. For each hour westbound, it can take 2-3 days to recover,” says naturopathic doctor Melissa Lee.

“In children, this can look like difficulty falling or staying asleep at night, increased irritability and mood swings, trouble concentrating and difficulty remembering, changes in appetite and digestion, and feeling tired mentally and physically during the day,” she adds.

Travelling east, or crossing more than three time zones can often make jet lag more intense, but 25% of people find it harder to travel west.

Adjusting your sleep schedule before travelling

You can ease the travel transition before you go away on holiday, adjusting your kids’ schedules gradually.

“Shift their bedtime and wake up time by 15 – 30 minutes earlier or later each night, depending on the direction of travel,” says Melissa.

“You can begin this adjustment three to five days before you travel, and after you arrive, continue the adjustment until their sleep schedule aligns with the new time zone.”

If your kids are tired during the day, it may be tempting to let them sleep for as long as they need to, but Dr Melissa warns that naps should come with caveats.

“Infants and young children under the age of four are shown to recover from jet lag faster. They can nap freely, as long as meals and social activities are consistent with the new time zone.”

“While naps in kids and adolescents can help kids catch up on missed sleep, napping too long or late can make falling asleep at night much harder.”

Dr Melissa suggests keeping naps between 20 and 25 minutes long. “Avoid naps in the late afternoon and evening if possible. If late naps can’t be avoided, wake up for a light, easily digestible dinner.”

“Naps are a helpful way to recharge, but they shouldn’t be used to replace night time sleep,” she says.

The power of light

Getting sunshine can help reset your circadian rhythm. According to scientists, light is the ‘dominant input’ which affects your internal clock, and studies have shown that exposure to light before bedtime can delay your circadian timing – sending the message to your body to sleep later in the day.

“Exposure to natural light signals the brain to adjust the internal body clock, and can speed up jet lag recovery,” confirms Melissa.

Melissa suggests that when you’re flying east, you should choose a flight that arrives in the morning of the new time zone, and get 30 minutes of bright light.

When flying west, she says it’s best to choose a flight that arrives in the afternoon of the new time zone, so you can get 30 minutes of afternoon sun.

During your flight

Make sure you and your kids stay hydrated. “Flights are especially dehydrating,” says Melissa. “There’s less water available, low humidity and lower oxygen levels at high altitudes.

Dehydration is a stressful state for your body, which can decrease metabolic function and energy,” she adds.

Water is essential for all your body’s processes, including the creation of hormones like melatonin, which help regulate your sleep wake cycle.

“Make sure everyone is drinking the recommended intake for their weight. 35ml per kilogram of body weight is recommended. Electrolytes can help keep you hydrated – coconut water, mineral water, or homemade electrolyte water with some salt, lemon or baking soda,” says Melissa.

Melissa recommends taking stretch breaks and moving on the plane, especially if you’re on a long flight. “Movement on the flight helps reduce jet lag and circulatory issues. Walk with your child up and down the aisle and encourage them to use the bathroom,” she says.

“Sleeping as much as possible on the plane can help reduce sleep debt. The longer your body is continuously awake, the more difficult it will be to stay awake during the day,” she adds.

Whether you’re on the plane, on holiday, or at home, maintaining good sleep hygiene is key. “Create a calm, dark and quiet environment, and turn off your screens an hour before bed. Blue light stimulates wakefulness and interferes with natural melatonin production, making it harder to fall asleep and stay asleep,” says Melissa.

Adjust your schedule to your new time zone

Mealtimes are particularly important, as they help regulate our internal clock. In fact, research shows eating later in the day is shown to delay your circadian rhythm.

“Even if everyone is very sleepy, try to maintain breakfast in the morning, lunch in the afternoon and dinner in the late afternoon or evening,” says Melissa.

Dr Melissa also suggests making food choices that support better sleep. “Foods rich in natural melatonin such as a tomato, or foods like turkey, which are rich in tryptophan that the body then converts into melatonin are great choices,” she says.

Kiwis, pistachios and milk are also rich sources of melatonin. Yoghurt, oats, milk, bananas and dates provide plenty of tryptophan.

As well as synchronising your food schedule to the new time zone, Dr Melissa recommends that you stick to a routine of activities and social patterns to help you adapt. “When your energy levels return, resume normal exercise, like playing in the park, going to the pool or the beach,” she says.

Alternative treatments for jet lag

Homeopathic remedies can help ease jet lag in kids and adults. They’re safe to be taken at any age and usually contain diluted herbs or minerals. “The right remedy is chosen based on your child’s symptoms, mood and personality by a naturopathic doctor or homeopath,” says Melissa.

“Chamomile might benefit a child who is screaming, crying, unsettled, unable to sleep or calm down. They can also be given as preventative care as well as during episodes,” she adds.

Dr Melissa also recommends essential oils, “A study on rose essential oils showed that it decreased resistance to falling asleep and helped children sleep more deeply, reducing instances of wakefulness in the night, and nightmares. Orange also had similar benefits,” she says.

“Based on the relaxing effects on the GABA pathway and sleep inducing neurotransmitters like serotonin, lavender, chamomile and basil may also be helpful,” she adds.

Don’t forget the basics – using techniques that are familiar to kids like bedtime stories or their typical night time routine can help their nervous system unwind. “Gentle massages, warm baths and favourite blankets and plushies can add a sense of security in new environments,” says Melissa.

“Jet lag presents cranky challenges for both kids and parents. Having grown up in Canada and flown back and forth to Hong Kong during the holidays as a child and adult, these tips are based on current research and my personal experience – I hope they help you enjoy your vacation as much as possible.”

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