Flying With Kids: A Realistic Jet Lag Plan for Families

Kids' clocks adjust faster than adults' but the days between are loud. Plan for the meltdown, not against it.

Before the flight

Shift bedtime 15–30 minutes per day for three days. Keep mornings predictable. Pack the comfort items associated with sleep at home.

On the plane

Prefer flights overlapping destination night. Limit screens during destination-night hours. Small snacks and surprises every two hours.

On arrival: outside, fed, asleep

At least 60 minutes of outdoor daylight on day one. Real meals at local times. Long pre-sleep wind-down: bath, dim lights, story.

Nap rules

Short nap (30–45 min) before 14:00 is fine. Anything after 15:00 will wreck the night.