Best Time to Fly With Kids to Avoid Jet Lag

The optimal time of day to fly with children to mitigate jet lag depends significantly on their age, according to travel experts. For infants under six months, overnight flights are generally recommended. This strategy allows them to sleep for a substantial portion of the journey, aligning with their natural sleep patterns and minimizing disruption. The darkness and quiet of a nighttime flight can be conducive to sleep, making it easier for very young babies to adjust to the new time zone upon arrival.

For toddlers and preschoolers, aged between six months and five years, a late afternoon or early evening departure is often considered best. This timing allows for a full day of activity before the flight, potentially leading to fatigue that aids sleep during the journey. A flight departing around 4 PM to 6 PM can mean children sleep for a few hours, wake up for a meal or activity, and then potentially sleep again before landing. This approach aims to maximize sleep time while minimizing the amount of time they are awake and potentially restless during the flight, especially if the flight is long-haul.

Older children, from six years old and up, have more flexibility. However, a late afternoon or early evening flight remains a strong recommendation. This age group can often manage their sleep better and may be able to adjust more readily to new schedules. The key for this age group is to try and establish a routine as soon as possible upon arrival, including exposure to natural light during the day and winding down for sleep at the appropriate local bedtime. The goal is to encourage their internal body clock to sync with the destination's time zone as quickly as possible.

Regardless of age, several other strategies can help reduce jet lag for children. Ensuring they stay hydrated by drinking plenty of water during the flight is crucial, as dehydration can exacerbate fatigue and jet lag symptoms. Avoiding excessive sugar and caffeine, particularly in the hours leading up to and during the flight, is also advised. Upon arrival, exposing children to natural daylight as much as possible helps reset their circadian rhythm. Mealtimes should also be adjusted to the local schedule promptly. For longer flights, packing familiar comfort items, engaging activities, and snacks can make the journey more pleasant and less disruptive. Pre-flight preparation, such as gradually adjusting sleep schedules in the days leading up to departure, can also be beneficial for older children.