As parents there is something that we dread more than anything else, which is getting our kid to sleep. Whether that is at home or abroad.
We have had to overcome Jet-lag with our toddlers quite a few times. And with that we have started to notice what works when adjusting to a new time zone.
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And here are our best tips on how to not only help your baby/toddler overcome jet lag but also the whole family 👇🏼
You can also check out our Vlog about how to help your baby overcome jet lag HERE!
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Adjust their schedule before the trip
Gradually adjust your toddler's sleep schedule in the days leading up to the trip to match the time zone of your destination.
Start adjusting to the new time zone a few days prior to the trip. This is quite helpful when the time difference is not too huge. And it means that you can enjoy your vacation as soon as you arrive.
If you are flying with a toddler you might want to check out this blog post: 7 tips to help toddlers have a great flight
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Adjust to the new time zone
If the time difference is 6h or more we recommend adjusting on arrival. When the time difference is this big we find that it's a bit easier to adjust to the time zone once you arrive, rather than having your schedule all confused a week prior to departing.
We also recommend to stop thinking about the old time zone and only foccus on your new time. This will make it alot easier to adapt.
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Stick to a routine
Establish a consistent routine for your toddler during the trip, including regular meal times and nap times.
We always recommend just sticking to the same routine you have at home. Feeding and sleeping routines at least. This will allow your baby or toddler to respond to these routine cues and adjust more easily to the new timezone.
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Use natural light
Encourage your toddler to spend time outside during the day to help regulate their body clock.
Using the daylight to your advantage is where it is at. Believe it or not, the daylight is also a cue for your baby or toddler. Being outside when it is bright will help everyone adjust more easily. Because it will send cues to your body and brain that it's time to be awake and help you adjust more easily.
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Limit screen time
Avoid letting your toddler use electronic devices before bedtime. As the blue light emitted from screens/tablets can disrupt melatonin production and make it harder for them to fall asleep.
Same applies if they wake up during the night while in the adjustment period. This will go against everything you have been working towards. Instead have some soft, not too entertaining toys, keep the room dark and allow them to play softly until they fall back to sleep. By keeping the room dark it will be like a cue to your baby/toddler that it's still sleep time.
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Be patient
Jetlag can take a few days to recover from. So be patient and understanding if your toddler is a bit off their usual schedule.
Remember, to take it easy on yourself too and rest when your baby rests. It will always take a couple of days to adjust. And knowing and adjusting accordingly by taking it easy with the planned activities will be crucial.
We always recommend at least doing one activity outside a day while still adjusting to the new timezone. And taking it easy the rest of the day. For instance: short morning tour and spend the afternoon at the beach or hotel pool.
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To Conclude on how to help your baby overcome jet lag:
The fastest way to overcome Jet Lag for the whole family is by giving yourself some time to adjust to the new time zone (usually two to three days). Be outside during day time so that its allows your body to adjust more easily. And lastly, do not use screen time just before bed or during the night. It will avoid them being too awake to fall back to sleep.
What did you think about this topic?
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Thank you for reading and we hope you enjoyed it.
xoxo
The TFA Family
