What should you do before you fly?
- Shift bedtime and the first morning feed by 15 minutes a day for 2–3 days, earlier for eastbound trips and later for westbound ones.
- Practice a short, portable bedtime routine (song, sleep sack, white noise) you can do on a plane or in a hotel.
What helps on the plane?
- Nurse or bottle-feed during takeoff and landing to ease ear pressure.
- Book a bassinet seat on long-haul flights where offered, and keep the sleep sack and white noise handy.
- Follow destination time for the main sleep if the flight overlaps night there.
What should you do after landing?
- Move feeds and naps to local clock times straight away, even if the first day is messy.
- Get daylight in the stroller or carrier, especially in the morning after eastbound trips and the late afternoon after westbound ones.
- Night wakings: dim light, quiet feed, straight back down. No play and no screens.
- Use blackout covers for naps and early sunrises.
What should you avoid?
- No melatonin or sleep medications for babies.
- Don't let a nap run past about 4 PM local time; it steals night sleep.
Frequently asked questions
How long does jet lag last for a baby?
Often just a few days. Research on infants is limited, but feeds, naps and daylight on local time are strong cues, so many babies settle as fast as or faster than their parents.
Should I keep my baby on home time?
Only for trips of 3 days or fewer with a small time difference. Otherwise switch feeds and naps to local time on arrival.
Can babies take melatonin for jet lag?
No. Melatonin is not recommended for babies or toddlers. Use daylight, feeds and routine instead.
What do I do if my baby wakes at 3 AM after a flight?
Keep the room dark, feed if needed, avoid play and screens, and put them back down. Wake them at the normal local morning time.
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 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 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.
- 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.