Kids & Jetlag: A Parent's Guide to Surviving (and Thriving) Through International Travel
- stephyablonsky
- Jul 15
- 6 min read
Because sometimes the best travel memories come from the most unexpected moments
If you've ever traveled internationally with kids, you know that jetlag isn't just about feeling tired – it's about navigating meltdowns at 3 AM, trying to keep overtired children entertained while waiting in endless lines, and wondering if you'll ever feel human again. But here's the thing: after years of family travel and countless time zone changes, I've learned that jetlag with kids doesn't have to be pure survival mode. In fact, some of our most magical travel moments have happened precisely because we were awake at all the "wrong" times.
The Tale of Two Directions: Why Geography Matters
US to Europe: The Pleasant Surprise
Let's start with the good news. If you're traveling from the US to Europe, you've actually won the jetlag lottery. This 6-9 hour eastward shift is surprisingly manageable with children, and here's why: the timing works in your favor.
The secret? Keep your kids up as close to their normal bedtime as possible on that first day. Yes, they'll be tired. Yes, you'll be tired. But push through to a reasonable European bedtime, and you'll likely find that everyone wakes up the next morning naturally adjusted to the new time zone. Most families see their kids fully adapted within just 1-2 days.
The Real Challenge: 12+ Hour Time Differences
Now, let's talk about the big leagues – destinations like Japan, Australia, Southeast Asia, or New Zealand. These 12+ hour differences from the US are a completely different beast, and anyone who tells you otherwise hasn't traveled there with children.
Our family learned this firsthand during our trip to Japan. Despite all our preparation and good intentions, it took us a full four days to get properly adjusted to Japan time. Four days of 4 AM wake-ups, afternoon crashes, and the peculiar experience of being wide awake while the rest of the world slept.
But here's where the story gets interesting.
The Unexpected Magic of Being Awake at the "Wrong" Time
On our second morning in Tokyo, we found ourselves wide awake at 5 AM. Instead of fighting it, we decided to embrace the early start and headed to Senso-ji temple, one of Tokyo's most popular attractions. What we discovered was pure magic.
We had the entire temple complex to ourselves. Not a single other tourist in sight. As the sun rose over the ancient buildings, we heard the morning prayer chants echoing through the empty courtyards – a sound that would have been completely lost in the usual crowds of visitors. Our kids were mesmerized by the ritual, asking questions in hushed whispers as monks went about their morning prayers.
It was one of those travel moments that you can't plan for, can't buy, and can't replicate. And it happened entirely because we were jetlagged.
The Reality Check: Jetlag Isn't All Sunrise Temples
Of course, jetlag isn't all magical moments and empty tourist sites. The same afternoon that we had that beautiful temple experience, we faced the harsh reality of trying to navigate Tokyo with overtired children.
Our then-elevator-obsessed child had one major item on their Tokyo bucket list: going up the Tokyo Skytree. Simple enough, right? Wrong. The combination of massive crowds, a lengthy wait time, and children who were running on fumes made for one of those parenting moments that tests every ounce of patience you possess.
We stood in that line for what felt like hours, taking turns entertaining our increasingly cranky kids, questioning our life choices, and wondering if we'd ever make it to the top. We did eventually make it, and the views were spectacular, but it was a stark reminder that jetlag doesn't discriminate – it makes everything harder, even the things your kids are most excited about.
Practical Strategies for Time Zone Adjustment
Through trial and error (lots of error), we've developed some strategies that actually work for helping kids adjust to new time zones:
Before You Go
Start shifting your family's sleep schedule 2-3 days before departure. Move bedtime and wake-up time by 30-60 minutes each day in the direction you're traveling. It's not fun, but it gives you a head start on the adjustment.
Pack familiar comfort foods and snacks from home. Jetlagged kids are often picky eaters, and having those familiar crackers, granola bars, or whatever your child's go-to comfort food is can be a lifesaver when local cuisine feels overwhelming.
Upon Arrival
Light is your best friend. Get your kids outside in natural sunlight as soon as possible on that first day. Light exposure helps reset the internal clock faster than anything else.
Keep everyone hydrated and avoid heavy meals late at night in the new time zone. Jet-lagged kids are already dealing with confused body systems – don't add digestive issues to the mix.
The First Few Days
Plan lighter activities for the first few days. This isn't the time to pack your schedule with back-to-back attractions. Build in flexibility for naps, early dinners, or spontaneous returns to the hotel.
Scout out local playgrounds early in your trip. Playgrounds are universal stress-relievers for kids – they provide familiar fun, help burn off energy, and give you a break from cultural sightseeing when everyone's feeling overwhelmed.
Consider melatonin for kids over 3, but consult your pediatrician first. Some families swear by it, others find it makes things worse. Every child is different.
The Day-by-Day Reality
Day 1: Focus on arrival, getting sunlight, and staying awake until a reasonable local bedtime. Don't expect much else to happen this day.
Day 2-3: Stick to the local schedule as much as possible, but be flexible. Plan easy activities and have backup plans for when energy crashes hit.
Day 4+: Most kids are reasonably adjusted by this point, though some may still have occasional early wake-ups or energy dips.
Survival Tips from the Trenches
Lower your expectations for the first few days. That detailed itinerary you spent months planning? Put it aside and focus on the basics: food, sleep, and keeping everyone reasonably happy.
Book accommodations with kitchen access. Having the flexibility to prepare simple meals at odd hours is invaluable when dealing with confused meal times and picky eaters. Plus, you can prepare familiar comfort foods when local cuisine feels too adventurous for jetlagged kids.
Research 24-hour or early-opening attractions. If you're going to be awake at 5 AM anyway, make it work for you. Many cities have early-opening markets, parks, or attractions that are perfect for jetlagged families.
Find the nearest playgrounds on your first day. I cannot stress this enough – playgrounds are universal stress-relievers for kids. When cultural sightseeing becomes overwhelming, when everyone's cranky, when you need 30 minutes of familiar fun, playgrounds save the day. Kids can burn energy, you can sit on a bench, and everyone gets a reset.
Pack entertainment for those early morning wake-ups. A tablet loaded with downloaded shows can be a lifesaver at 4 AM when you're trying to keep kids quiet while your partner sleeps.
Bring a stash of familiar comfort foods. Whether it's goldfish crackers, granola bars, or whatever your child's go-to snack is, having these familiar tastes available can ease stress and provide comfort when everything else feels foreign and overwhelming.
The Silver Lining
Here's what I wish someone had told me before our first big international trip with kids: some of your best travel memories will come from those jetlag-induced adventures. The empty museums, the quiet morning markets, the conversations with locals who are impressed that your family is up and about so early – these moments are travel gold.
Yes, jetlag with kids is challenging. Yes, there will be difficult moments (like that Tokyo Skytree line). But there will also be unexpected magic, and those moments will become the stories you tell for years to come.
Final Thoughts
Every family's jetlag experience is different. Some kids bounce back quickly, others take longer. Some families find certain strategies work like magic, others need to try multiple approaches. The key is being flexible, patient with yourself and your kids, and open to the possibility that being awake at the "wrong" time might lead to some very right experiences.
Remember: jetlag is temporary, but the memories you make during those topsy-turvy first few days of international travel can last a lifetime. Embrace the chaos, pack your patience, and get ready for an adventure that's definitely not what you planned – but might be exactly what you needed.
Safe travels, and may your early morning temple visits be magical and your tourist attraction lines be mercifully short.
For one-on-one support with planning your next family adventure, contact Primi Passi Family Travel Coaching!
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