What should everyone pack?
- Eye masks and a light layer or blanket
- Refillable water bottles
- Sunglasses and sun hats (for "avoid light" windows)
- Snacks for destination meal times
- Chargers, downloaded shows, audiobooks
What do babies and toddlers need?
- Sleep sack and a familiar crib sheet or blanket
- Portable white-noise machine
- Blackout cover for the crib or pack 'n play, or travel blackout blinds
- Bottle, pacifier or sippy cup for takeoff and landing
- Extra outfits and diapers for long delays
What do kids 4–12 need?
- Lovey or comfort item and a bedtime book
- Kid-size, volume-limited headphones
- A few small new toys or activity books, handed out one per hour
- Pajama layer for the in-flight bedtime routine
What do teens and adults need?
- Neck pillow and earplugs
- Compression socks for flights over 4 hours (adults)
- Melatonin only if appropriate: adults 0.5–3 mg; kids only with a pediatrician's OK
- Optional light box or light-therapy glasses for dark winter mornings after flying east
Frequently asked questions
Do kids need eye masks on a plane?
They help a lot on overnight flights; practice wearing one at home a few times first.
Are travel blackout blinds worth it?
Yes for babies and toddlers, especially in summer when sunrise is early and sunset late.
Route plans
- New York → London
- New York → Athens
- Los Angeles → Tokyo
- Denver → Rome
- Chicago → Tokyo
- Seattle → Paris
- Miami → Paris
- Atlanta → Paris
More guides
- With a baby (0–12 months)
- With a toddler (1–3)
- With kids 4–8
- With teens
- Flying east with kids
- Flying west with kids
- How long jet lag lasts
- Melatonin for kids
- Time difference chart
- Jet lag coming home
- Jet lag not working?
- Jet lag gear for kids
- Travel insurance for families
Sources
- CDC Yellow Book 2026: Jet Lag Disorder. US Centers for Disease Control and Prevention guidance for travelers and clinicians.
How we turn this research into plans: methodology.
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.