Tips for a Smooth Journey and Beating Jet Lag
Traveling with kids can be equally fun and challenging and when it comes to long flights, it can also be a daunting prospect for parents.
Preparing for the Holiday not only includes the very needed Taobaoing, but also how to get ready to spend some fun and unforgettable time with family and friends without feeling stressed about the whole traveling-back-home process.
From restless legs to the challenges of jet lag, there are various hurdles to overcome. However, with proper planning and a few effective strategies, you can make the journey enjoyable for both you and your little ones.
Preparing for the Flight:
1. Choose the Right Flight Time:
Opt for flights that align with your child’s usual sleep schedule. If you have a newborn travelling during day time may not be a big issue but from 6 months on, choose a night flight!
2. Pack Essentials in a Carry-On:
Keep a well-stocked carry-on with essentials such as snacks (many, many snacks! Such an easy way to entertain kids), entertainment (puzzle, playdough, coloring, stickers, books, beads…), a change of clothes, and any necessary medications. Having these items readily available can prevent stress during the journey.
3. Select Kid-Friendly Seating:
Reserve seats with extra legroom or consider bulkhead seats for more space. Many airlines offer bassinets for infants, so inquire about these options when booking.
During the Flight:
1. Engage in Entertainment:
Bring a variety of entertainment options such as books, coloring books… Having a couple of activities can keep your child engaged throughout the flight. Organize them in order in your backpack, and think also about some games that you can play without materials (spelling games, “I spy”…)
2. Encourage Movement:
Allow your child to stretch their legs and move around the cabin when it’s safe to do so. This can prevent restlessness and help maintain their energy levels balanced.
3. Stay Hydrated and Snack Smart:
Dehydration can exacerbate feelings of fatigue (= temper tantrums), so make sure your child drinks plenty of water. Pack healthy snacks to keep their energy levels stable and avoid sugary treats that may lead to crashes later on.
Adjusting to Jet Lag:
Start adjusting your sleep schedule a few days before your trip by gradually shifting your bedtime and waking hours closer to the destination’s time zone. Exposure to natural sunlight can help regulate your body’s internal clock.
1. Comfortable Sleep Environment:
Bring along items that make your little one’s sleep environment more familiar and comfortable. This may include a doudou, a cozy blanket, or a soft toy.
2. Healthy Sleep Hygiene:
Maintain good sleep hygiene practices even when traveling. This includes maintaining the bedtime routine, keeping the bedroom dark and quiet, and avoiding stimulating activities or screens at least two hours before bedtime.
3. Stay Hydrated:
Dehydration can negatively impact sleep quality. Drink plenty of water throughout your journey to stay hydrated.
4. Choose the Right Accommodations:
When booking accommodations, consider factors that contribute to a good night’s sleep. Look for house and hotels in quiet areas, check for comfortable bedding, and inquire about room features like blackout curtains and extra bed if needed.
5. Limit Exposure to Screens:
The blue light emitted by electronic devices can interfere with the production of melatonin, a sleep-inducing hormone. Avoid screen time before bedtime.
6. Mindful Breathing and Relaxation Techniques:
Practice mindfulness together with your child, or relaxation techniques to help calm your and his mind and body. Deep breathing exercises, meditation, or gentle stretching can promote relaxation and facilitate better sleep.
7. Light Exposure Management:
Exposure to natural light during the day can help regulate your circadian rhythm. Spend time outdoors, especially in the morning, to signal to your body that it’s time to be awake. In the evening, reduce exposure to bright lights to signal the onset of sleep.
8. Stay Active During the Day:
Engaging in physical activities during the day expends energy and promotes better sleep at night.
Be Patient and Flexible:
Understand that it may take a few days (up to 15 days) for your child to fully adjust to the new time zone. Be patient and flexible with their schedule, and try to incorporate downtime to prevent overstimulation.
FLEXIBILITY is the key to not only survive but thrive!
Create and repeat to yourself a MANTRA:
“I can manage it!”
“This is a big change, I need to be flexible!”
“My child is adapting; this won’t last forever”
FINAL TIP:
Prepare your kids in advance!
Inform them and countdown, kids like to feel in control and to understand exactly what it’s going to happen next.
In conclusion, traveling with kids requires thoughtful preparation and a proactive approach to jet lag. By incorporating these tips into your travel plan, you can increase the likelihood of a smooth journey and help your child adjust seamlessly to the new time zone. Happy travels!
