What should you do before you fly?
- Move bedtime and wake time 30 minutes a day for 2–3 days.
- Explain the plan: "On the plane we start living on London time." Kids cooperate better when they know the game.
What helps on the plane?
- Set their watch or tablet clock to destination time.
- If the flight overlaps destination night, do pajamas, teeth and a story, then lights out with an eye mask.
- Otherwise: activities, snacks and aisle walks to stay awake.
What should you do after landing?
- One nap of up to 45 minutes before 2 PM on arrival day, only if they are melting down.
- Busy outdoor activities in the light windows: scavenger hunts, playgrounds, swimming, walking tours with snacks.
- Keep the full bedtime routine at local bedtime from night 1.
- Avoid movies, long car rides and dark museums at the sleepiest times of day.
Can kids take melatonin?
- Only with your pediatrician's OK. When approved, typical doses are 0.5–1 mg about 30 minutes before bedtime for a few nights after eastbound trips.
Frequently asked questions
How long does jet lag last for kids?
About 3–6 days after big trips; a 2-day head start and good light timing can shave 1–2 days off.
Should my 6-year-old nap after an overnight flight?
One nap of up to 45 minutes before 2 PM is fine if needed. Longer or later naps push bedtime back.
Can kids take melatonin for jet lag?
Only with a pediatrician's OK, typically 0.5–1 mg about 30 minutes before bed for a few nights.
What activities help kids beat jet lag?
Anything outdoors and active during the light windows: parks, beaches, swimming, playgrounds and walking sightseeing.
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 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.
- 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.