Traveling with kids and pets can be an adventure, but jet lag can quickly disrupt the excitement. Adjusting to a new time zone isn’t easy for little ones—or furry companions—but with some strategic planning and thoughtful adjustments, you can make the transition smoother for everyone. These tips will help reset body clocks and keep the whole family energized and happy during your travels.
1️⃣ Adjust Schedules Before You Travel ⏰
Start preparing a few days before your trip by gradually shifting sleep and meal times for both your kids and pets to align with your destination’s time zone.
- For Kids:
- Move bedtime and wake-up time earlier or later in 15–30 minute increments each day.
- Gradually adjust meal times to match the destination’s schedule.
- Incorporate activities like storytime or wind-down routines during the new “evening” hours.
- For Pets:
- Begin feeding them closer to the new time zone’s schedule.
- Adjust walk or playtime routines gradually to mirror your destination’s clock.
💡 FVC Tip: Use blackout curtains at home to simulate the destination’s light patterns, helping your family adjust faster.
2️⃣ Plan Your Flights Around Sleep Times ✈️
Timing your flights to align with natural sleep schedules can make a huge difference in reducing jet lag for both kids and pets.
- For Kids:
- Book overnight flights to help them sleep during the journey.
- Bring familiar items like blankets, stuffed animals, or pajamas to create a cozy, sleep-friendly environment on the plane.
- Avoid excessive screen time before the flight, as it can make it harder for them to fall asleep.
- For Pets:
- If your pet is flying, ensure they’ve had a light meal and bathroom break before the flight.
- Use an airline-approved carrier lined with their favorite blanket for comfort.
- Check with your vet about natural calming aids if your pet gets anxious during travel.
💡 FVC Tip: Choose flights that arrive in the early evening at your destination, giving everyone time to settle in before bed.
3️⃣ Pack Familiar Comfort Items for Both 🧸🐾
Having familiar items on hand can reduce anxiety and help kids and pets adjust more quickly to new environments.
- For Kids:
- Pack a “comfort kit” with their favorite snacks, toys, and a beloved stuffed animal.
- Bring a familiar bedtime storybook or white noise machine to replicate the sounds of home.
- For Pets:
- Include their favorite blanket, toy, or even a piece of your clothing with your scent in their carrier.
- Bring their usual food and treats to avoid upsetting their stomach while traveling.
- Keep their water bowl accessible to ensure they stay hydrated.
💡 FVC Tip: Familiar smells are incredibly calming. Wash and pack their usual bedding a day before you leave to bring a little piece of home on your journey.
10 Proven Tips to Overcome Jet Lag for Kids and Pets
Jet lag can make travel challenging, but with the right approach, your kids and pets can adapt quickly and enjoy the adventure. Let’s continue with the next three proven tips to help everyone feel at home, no matter the time zone.
4️⃣ Stick to a Routine Upon Arrival 🕒
Consistency is key when helping kids and pets adjust to a new time zone. Establishing a routine as soon as you arrive can make the transition smoother.
- For Kids:
- Stick to regular meal times, even if they’re not hungry at first. Small snacks can help them adjust.
- Maintain familiar routines like morning playtime, afternoon naps, and bedtime rituals.
- Avoid letting them nap for too long during the day to encourage better sleep at night.
- For Pets:
- Walk or feed them at the same times you would back home (adjusted to local time).
- Take them outside for short walks or play sessions to help them burn energy and settle in.
- Provide plenty of water and familiar treats to keep them comfortable.
💡 FVC Tip: If your destination has a major time difference, ease into the routine over two or three days to prevent overwhelming kids or pets.
5️⃣ Use Natural Light to Reset Body Clocks 🌞
Exposure to natural light is one of the best ways to combat jet lag for both kids and pets. Light helps regulate the body’s circadian rhythm, making it easier to adjust to a new time zone.
- For Kids:
- Spend time outdoors in the morning or afternoon to help reset their internal clocks.
- Keep the room dark during sleeping hours by using blackout curtains or an eye mask.
- Avoid artificial light, especially screens, in the hours leading up to bedtime.
- For Pets:
- Take dogs or other outdoor-friendly pets for walks during daylight hours.
- Open windows to let natural light into the space where your pet rests.
- Limit bright indoor lights at night to mimic natural darkness.
💡 FVC Tip: If daylight exposure isn’t possible, consider using a light therapy box for kids and pets to simulate natural light and improve energy levels.
6️⃣ Stay Hydrated During and After Travel 💧
Dehydration can exacerbate the effects of jet lag, making it essential to keep kids and pets well-hydrated throughout the journey and upon arrival.
- For Kids:
- Encourage them to drink water frequently, especially during long flights.
- Avoid sugary drinks or caffeine, as these can disrupt sleep and energy levels.
- Pack a reusable water bottle and refill it as needed during the trip.
- For Pets:
- Ensure your pet has access to water at all times, especially after flights or long car rides.
- Bring a collapsible water bowl for convenience during travel.
- Monitor their hydration by checking for signs like dry noses or reduced energy.
💡 FVC Tip: Add a splash of coconut water (for kids) or a pinch of electrolyte powder (for pets, as approved by your vet) to promote hydration and energy recovery.
7️⃣ Incorporate Short Walks or Playtime 🐾🏃
Movement helps fight fatigue and naturally adjusts energy levels to match the new time zone. A little exercise can do wonders for both kids and pets as they adapt to their new environment.
- For Kids:
- Plan short, engaging activities like a game of tag or a walk around the block.
- Avoid high-energy activities close to bedtime to prevent overstimulation.
- Use physical activity as a way to explore your destination while resetting their body clocks.
- For Pets:
- Take your dog for a quick walk in the morning and evening to establish a new routine.
- Play gentle games like fetch or tug-of-war indoors if outdoor time is limited.
- Let them sniff around in new environments—it’s mentally stimulating and helps reduce stress.
💡 FVC Tip: Keep activities light and fun—overexertion can lead to cranky kids and overtired pets.
8️⃣ Limit Screen Time Before Bed 📱
The blue light from screens can interfere with melatonin production, making it harder for both kids and pets to wind down. Limiting screen time in the evening is essential for a smooth transition.
- For Kids:
- Encourage quiet activities like reading, puzzles, or coloring instead of tablets or TVs.
- Establish a “screen-free hour” before bedtime to help them relax.
- Use warm, dim lighting to create a calming bedtime atmosphere.
- For Pets:
- Avoid playing loud videos or bright lights near your pet’s resting area.
- Keep the room dark and quiet to signal it’s time for sleep.
- If your pet is restless, try soft music or white noise to soothe them.
💡 FVC Tip: Consider screen-free family bonding time before bed, like storytelling or a quick stroll, to help everyone unwind together.
9️⃣ Provide Small, Frequent Meals to Adapt 🍴
Food plays a significant role in regulating the body’s internal clock. Offering small, frequent meals at appropriate times can help kids and pets adjust more easily.
- For Kids:
- Offer healthy snacks like fruits, nuts, or crackers between meals to keep their energy stable.
- Plan meals to align with your destination’s schedule, even if they’re smaller portions at first.
- Avoid heavy or sugary foods late in the evening to prevent disruptions to their sleep.
- For Pets:
- Feed them smaller portions throughout the day to ease the adjustment to the new feeding times.
- Stick to their regular diet to avoid stomach upset during the transition.
- Gradually reduce meal frequency once they’re accustomed to the new time zone.
💡 FVC Tip: Bring familiar treats or snacks from home to provide comfort while helping their digestion stay consistent.
🔟 Use Pet-Safe and Kid-Safe Calming Aids 🌿
Sometimes, even the best efforts can’t fully ease the discomfort of jet lag. In these cases, safe, natural calming aids can make a big difference for both kids and pets.
- For Kids:
- Consider using melatonin (consult your pediatrician first) to help them fall asleep more easily.
- Lavender-scented sprays or diffusers can create a calming environment.
- Practice gentle relaxation techniques like deep breathing or bedtime yoga.
- For Pets:
- Natural calming aids, such as pheromone sprays or treats with chamomile and valerian root, can reduce stress.
- Use a calming vest or blanket for extra comfort during travel or sleep.
- Speak with your vet about safe options if your pet struggles significantly with anxiety.
💡 FVC Tip: Always test any calming aids at home before traveling to ensure they’re effective and well-tolerated by your kids or pets.
Jet lag doesn’t have to derail your travel plans or leave your family exhausted. With these proven tips, you can help your kids and pets adjust smoothly, ensuring a more enjoyable trip for everyone. Remember, patience is key—every family member adjusts at their own pace. By planning ahead and staying flexible, you’ll create lasting memories while keeping everyone healthy, happy, and jet-lag-free.
