From the Guidelines
To help a child adjust to jet lag when they're sleeping during the day, gradually shift their schedule by exposing them to bright light during desired wake times and keeping the environment dark during sleep times, as this approach helps reset the body's internal clock (circadian rhythm) which regulates sleep-wake cycles through environmental cues like light exposure and meal timing 1. The management strategies for a child experiencing excessive daytime sleepiness due to jet lag (jet lag disorder) should prioritize promoting positive sleep hygiene, such as creating an environment conducive to sleep, and engaging in stress-reducing activities before bed 1. Some key considerations include:
- Maintaining a consistent bedtime routine, with an environment conducive to sleep, and the presence of security objects for children 1
- Limiting daytime naps to replenish energy without interfering with nighttime sleep quality 1
- Avoiding caffeine and limiting screen time before bed, as these can interfere with sleep 1
- Ensuring the child stays hydrated and gets some physical activity during wake periods to promote better sleep at night 1 It's also important to note that melatonin supplements may be considered to help reduce sleep problems, but the dosage and timing should be consulted with a pediatrician first, as the effectiveness of melatonin can vary depending on the individual child and the specific sleep issue 1. Overall, a patient and gradual approach to adjusting the child's schedule, combined with good sleep hygiene practices, can help minimize the effects of jet lag and promote better sleep quality.
From the Research
Management Strategies for Jet Lag Disorder
To manage excessive daytime sleepiness due to jet lag disorder in children, several strategies can be employed:
- Ensuring adequate sleep [ 2 ]
- Appropriate timing of exposure to bright light [ 2, 3 ]
- Treatment with melatonin [ 2, 4, 5, 6 ]
- Timed exercise [ 2 ]
- Timed and selective diets [ 2 ]
- Social stimuli [ 2 ]
- Judicious naps [ 4 ]
- Caffeine [ 4 ]
- Short acting hypnotics [ 4, 5 ]
Considerations for Travel Duration
The management strategy may vary depending on the duration of the trip:
- For short stopovers (1-2 days), adapting the circadian system is not advised, and short-term measures such as naps, caffeine, and short acting hypnotics are preferred [ 4 ]
- For intermediate length stays (3-5 days), a phase position with the circadian nadir situated within the sleep period is desirable but difficult to achieve [ 4 ]
- For longer stays (more than 4-5 days), strategies to hasten adaptation include timed exposure to and avoidance of light [ 4 ]
Melatonin Administration
Melatonin can be administered to help reduce symptoms of jet lag: