The 3-Day Baby Jet Lag Survival Plan

 

Day 1:

Survive and Thrive

If you Arrive in the Morning:

1. In-Flight Napping:

• Allow your little one to sleep as much as possible during the flight.
• Utilise available spaces like the airline bassinet, car seat, or on your lap—whatever is convenient.
• Create a cozy space by using a lightweight dark blanket or an airplane blanket to form a canopy, blocking out excess light.

2. Post-Landing Nap Strategy:

• Once at your destination, let your baby nap when they feel tired.
• Avoid extended naps beyond their usual duration at home (e.g., limit to 2.5-3 hours if they typically nap for 2 hours).
• Prevent excessive daytime sleep to ensure a smoother adjustment to the new time zone and avoid nighttime disruptions.

3. Maintaining Adequate Nutrition:

• Ensure your baby consumes enough food throughout the day.
• Offer snacks, including water and milk, every hour or two to keep their energy levels up.
• Bring along their favorite snacks to entice them, especially if they’re feeling groggy or have an upset stomach.

4. Explore and Embrace Natural Light:

• Resist the temptation to stay indoors due to fatigue; venture out and explore, even if it’s just the local neighborhood.
• Soaking up natural light and getting a dose of vitamin D is like a secret weapon against baby jet lag. It helps reset their body clocks, boosts your energy levels, and supports better sleep for both you and your little one. Want to dive deeper into the wonders of vitamin D? Check out my blog on vitamin D and sleep here.

If you Arrive in the Evening:

1. In-Flight Wakefulness:

• Make an effort to keep your baby awake during the last few hours of the flight.
• Engage in activities or play to discourage premature sleep onset.

2. Hydration and Snacks:

• Offer snacks and liquids regularly during the flight to keep your baby hydrated.
• Ensure the snacks are appealing and easy to manage during the journey.
• Offer sleep-promoting foods at bedtime. You can find a full list of foods here.

3. Bedtime Routine Replication:

• Upon reaching your destination, replicate the bedtime routine practiced at home.
• Include activities like dinner, bath, and the customary bedtime routine.
• Bring along familiar items associated with sleep, such as stuffed animals, sleep sacks, cot sheets (unwashed), or bedtime books.

4. Optimal Sleep Environment:

• Put up blackout blinds in your sleeping space to facilitate longer and uninterrupted sleep.
• Use travel blinds or ask at the hotel to black out your windows.

Night 1:

 

1. Prepare for a night of potential wake-ups.

• Your baby might be ready for a midnight party. Your mission tonight is to keep the lights low and encourage calm, non-stimulating activities.

2. If hunger strikes:

• Offer sleep-promoting foods. For a comprehensive list of sleep-promoting foods, check out this list.
  
• Choose snacks rich in protein and fat to keep the hunger away. Steer clear of candy or sugary treats that could send your little one into an energy surge.

4. Resist the urge to hand over the iPad to your toddler

• I get it—exhaustion hits hard when you dealing with baby jet lag, but the stimulating light from the iPad can disrupt their sleep. If you’re in need of a digital babysitter, choose a TV with low volume. Keep TV time limited to 30 minutes, then transition back to the world of quiet toys. And for those with older toddlers or preschoolers, you may find yourself negotiating bedtime deals, like promising an ice cream treat after breakfast—a strategy we’ve all contemplated, haven’t we? 😄

Congratulations on making it through the day! Well done! Now, let’s tackle the challenges of baby jet lag together! 

Day 2:

Start Establishing a Calm Routine

 

• If last night wasn’t too tough, wake up your little one between 8-9 am. If you had a rough night, it’s okay to sleep in a bit, but try not to go past 11 am. Sleeping too late could make things trickier.

1. Enjoy the Outdoors:

• Let your baby soak in natural light and vitamin D and have some playtime. Find a nearby park or children’s museum for fun and energy-burning activities.

2. Adjust Meal Times:

• Start aligning your meals with the new time zone. If your baby isn’t up for a full meal at the right time, that’s fine. Offer snacks and drinks every 1-2 hours to help them adjust.

3. Nap Smart:

• Let your baby nap when they’re tired, but like yesterday, keep naps within their usual duration. Avoid accidentally long naps to ensure an early bedtime.
• Stroller or Carrier Naps: If the family is napping at the hotel, set an alarm to avoid unintended long naps that can mess up nighttime sleep.

Set a Good Bedtime:

• Ensure your baby has a nice bedtime tonight. If they woke up early, consider putting them to bed early. Enjoy take-out in the hotel room and set the tone for the rest of your trip. Aim for bedtime between 7-9 pm.

Night 2:

 

Be prepared for your baby to wake up tonight due to the lingering effects of baby jet lag. Offer a small snack if they’re hungry and try to guide them back to sleep. Those trusty ‘quiet toys’ might come in handy once more to help them relax. Remember, you’re on the path to conquering baby jet lag like a pro!

Great job on getting through Day 2! Well done! Let’s keep tackling baby jet lag together! 🌙