What should you do before you fly?
- Shift bedtime 45 minutes a day for 2–3 days, earlier for eastbound trips.
- Morning sunlight right after waking helps that shift stick.
What helps on the plane?
- Destination time from boarding. Sleep only during destination night; download shows for the awake part.
- No energy drinks.
What should you do after landing?
- No sleeping in past the planned wake time, even on vacation.
- Naps of 20–30 minutes max, before mid-afternoon.
- Phones and laptops off an hour before lights-out; screens push their clock later.
- After eastbound trips, plan morning outdoor time (a walk for breakfast works well).
What about caffeine and melatonin?
- If they drink coffee, mornings only.
- Melatonin only with a doctor's OK (typically 0.5–1 mg).
Frequently asked questions
Why is jet lag worse for teenagers?
Teen body clocks naturally drift later, so moving earlier (after flying east) is especially hard. Morning light is the strongest fix.
Should my teen sleep in to recover from jet lag?
No. Sleeping in keeps the body clock on home time. Hold the planned wake time and allow one short nap instead.
Can teens take melatonin for jet lag?
Only with a doctor's OK, typically a low dose of 0.5–1 mg about 30 minutes before bed for a few nights.
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
- 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.
- American Academy of Sleep Medicine: Melatonin use in children and adolescents (health advisory). Advises involving a health care professional before giving children melatonin.
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.