Why are my kids waking at 4 AM?
Their body clock is still on an earlier time zone, which is typical after flying west. Keep the room dark and boring until the planned wake time, hold breakfast until then, and get outdoor light in the late afternoon and early evening.
Why can't anyone fall asleep at bedtime?
Typical after flying east: the body thinks it is still afternoon. Dim lights and screens 2 hours before bed, keep the routine, and get outdoor light from late morning onward (not early morning) for the first days. Adults may use low-dose melatonin; kids only with a pediatrician's OK.
How do you handle afternoon meltdowns?
They peak on days 1–3. Offer a snack, go outside, and allow one short nap: 20–30 minutes for older kids and adults, up to 45 minutes before 2 PM for kids 4–8. Toddlers keep naps on local time.
What if a child wakes at night wanting to play?
Keep lights off, voices low and screens away. Comfort, then back to bed. Starting the day early teaches the body that home time is right.
What if it lasts more than a week?
- Check that wake-up time is fixed every day, including weekends.
- Check light timing against your plan; indoor light is often too dim to help.
- Cut naps to 20–30 minutes before mid-afternoon.
- If a child has fever, vomiting, breathing problems or seems unwell, see a doctor: those are not jet lag.
Frequently asked questions
How do I get my toddler back on schedule after jet lag?
Wake them at the normal local time, keep naps on local time and capped so none end after about 4 PM, and get daylight in the morning or late afternoon depending on direction.
Should I let my kids sleep in to recover?
Not more than 30–60 minutes. Sleeping in keeps their clock on the old time zone.
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
- Sleep kit checklist
- 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.
- Eastman CI, Burgess HJ. How to travel the world without jet lag. Sleep Med Clin, 2009. The light-timing and pre-flight shifting method this calculator follows.
- American Academy of Pediatrics (HealthyChildren.org): Melatonin and children's sleep. Pediatric guidance on melatonin dose, timing and safety.
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.