Daylight and routines can help children adjust to jet lag, experts say

Jet lag can disrupt children’s sleep and energy after crossing time zones, although limited evidence suggests they may be less affected than adults. CQUniversity researchers recommend carefully timed daylight, local mealtimes and familiar bedtime routines, while cautioning against giving children melatonin without medical guidance.

Jet lag occurs when the body’s internal clock remains aligned with the time zone a traveller has left rather than the local time at the destination. The resulting mismatch can cause daytime fatigue, difficulty falling asleep and waking at times that feel like the middle of the night.

The effects can vary depending on the direction of travel. Travelling east requires the body to adjust to an earlier schedule, which can make it difficult to fall asleep at the destination. Travelling west generally involves staying awake later, an adjustment the source says is often easier than falling asleep earlier.

Research directly comparing jet lag in children and adults is limited. However, the source says available evidence suggests children might be affected somewhat less than adults, possibly because they produce more melatonin, a hormone naturally associated with sleepiness. It also notes that tolerance of jet lag may decline with age, although much of that evidence compares younger and older adults rather than children and adults.

Families can begin shifting sleep schedules before departure, using controlled changes to sleep times and light exposure. The source acknowledges that this can be difficult to manage with children, particularly when they do not understand why they need to go to bed earlier or later than usual.

After arrival, daylight is described as the most useful free tool. Morning light generally shifts the body clock earlier, while late-afternoon or evening light shifts it later, making the timing of exposure important. Moving mealtimes to the local schedule can provide another signal that helps the body adapt.

The source also recommends preserving familiar bedtime cues where possible, including routines such as a bath, story and lights out. It cautions that melatonin supplements should generally not be used for children without advice from a healthcare provider, because an unsuitable dose or timing could worsen jet lag. Apps may also vary in usefulness depending on whether they account for factors such as sleep history, usual schedule, chronotype and itinerary.