Jet lag from London to New York with kids

Trip at a glance

• Time difference−5 hvaries with DST
• Body-clock shift5 hours laterdelay (easier)
• Days to adjust~4 (2 with head start)adults; kids similar
• Flight time~8h 5mtypical travel time estimate

Get your exact plan for London → New York

What does a family jet lag plan for London → New York look like?

Sample built by the calculator for 2 adults and kids aged 3 and 8, departing Jul 1 with a 2-day head start. Home bedtimes: adults 10:30 PM, kids 7:30 PM, everyone up at 6:30 AM. Times before the trip are London time; after arrival, New York time.

How do you beat jet lag from London to New York, step by step?

1. Pre-shift at home: For 2 days before you fly, move bedtimes and wake times later each day (adults 60 min, kids 4–8 30 min, babies/toddlers 15 min), with bright light in the evening.
2. Switch to destination time on board: Set devices to New York time and eat on its meal schedule.
3. Stay awake on the plane: It is daytime at your destination; limit naps to 20–30 min.
4. Time your light: Day 2: get bright light 8:30 PM–10:00 PM and avoid bright light 6:00 AM–6:30 AM. The windows move later each day; follow the daily plan.
5. Bedtime on local time: Adults around 9:30 PM on night 1, reaching 10:30 PM by day 3. Wake at a fixed time even after a bad night.
6. Short, early naps: Adults/older kids ≤ 20–30 min; little ones keep naps but on local time, ending by ~4 PM.
7. Melatonin (optional): Usually not needed westward; adults 0.5 mg only for early-morning waking.
8. Meals, caffeine, movement: Eat on local time, hydrate, skip alcohol, adults caffeine mornings only, outdoor activity in the light windows.

What's different about London → New York?

• Flying west is the easier direction. Expect early wake-ups (4–5 AM) the first mornings; keep lights dim and treat it as night until the planned wake time.
• Watch the clock-change weeks: Mar 14–Mar 27 and Oct 31–Nov 6 the gap is 4 hours, because the two countries switch daylight saving time on different dates.
• Typical departures put most of the flight in New York daytime, so keep kids awake and active on board and save sleep for local bedtime.
• In New York, summer evenings stay bright until about 8:30–9 PM. Close curtains before kids' bedtime and keep late-evening outings shaded if you are flying east.

What should each age do?

• Babies & toddlers (0–3): keep naps on New York clock time and end the last nap by about 4 PM. No melatonin.
• Kids 4–8: one nap of up to 45 minutes before 2 PM on arrival day only if needed, then outdoor play in the light windows.
• Tweens & teens: naps of 20–30 minutes max, devices off an hour before bed.
• Adults: melatonin usually isn't needed going west; caffeine is fine until mid-afternoon to make it to local bedtime.

Guides by age

• Jet lag with a baby: naps, feeds and daylight
• Jet lag with a toddler: early wakes and nap caps
• Jet lag with kids 4–8: outdoor play and bedtime routines
• Jet lag with teens: morning light and phones
• Flying west with kids

What about the trip home?

Coming home to London is a 5 hours eastward shift (usually harder): plan about 5 days to readjust. How to handle jet lag on the way home.

Related routes

• London → Orlando

Open the calculator with this route

Not medical advice. General sleep and travel guidance based on published circadian research. Ask your doctor or pediatrician about melatonin or other supplements, pregnancy, medications or health conditions. Never give melatonin to babies or toddlers.