What is the best way to manage changing timezones when flying with children under 3?

Managing Timezone Changes When Flying with Children Under 3

The best way to manage timezone changes when flying with young children is to gradually adjust their sleep schedule before travel, aiming for 1 hour per day for eastward travel, while maintaining regular sleep onset and wake-up times during and after travel. 1, 2

Pre-Flight Preparation

Sleep Schedule Adjustment

• For eastward travel (more difficult): Begin advancing bedtime and wake time by 1 hour per day for 3 days before departure 2
• For westward travel (easier): Consider delaying bedtime by 30-60 minutes for 1-2 days before travel 3
• Book flights that align with children's natural sleep schedule when possible
• Select flight times in late morning or early afternoon to minimize disruption to daily routines 1

Flight Booking Considerations

• Book direct flights whenever possible to avoid additional stress of connections 1
• Request early boarding to allow time to settle children comfortably 1
• Reserve aisle seats near lavatories for easy access during the flight 1
• Consider requesting child-appropriate meals in advance 1

During the Flight

Hydration and Nutrition

• Ensure appropriate hydration throughout the flight 1
• Avoid excessive caffeine or sugary drinks which can disrupt sleep and have diuretic effects 1, 4
• Offer small quantities of food multiple times during the flight rather than large meals 1
• Avoid foods high in fiber which may cause digestive discomfort 1

Sleep Management

• Use eye shades or create a dark environment to help children sleep at appropriate times 1, 4
• Consider using earplugs or noise-canceling headphones for older toddlers 1, 4
• Maintain familiar bedtime routines as much as possible during the flight
• Inform cabin crew about your children's needs to receive appropriate assistance 1

After Arrival

Sleep Adaptation

• Immediately adopt the local time schedule for meals and sleep 1
• Ensure children get 10-13 hours of quality sleep (including naps) with regular sleep onset and wake-up times 1
• Expose children to natural daylight during daytime hours at your destination
• For eastward travel, expect adaptation to take 5-14 days; for westward travel, 3-7 days 3

Activity Management

• Encourage at least 3 hours of active play throughout the day to help with sleep regulation 1
• Limit sedentary screen time to no more than 1 hour per day 1
• Avoid restraining children (in strollers, etc.) for more than 1 hour at a time 1

Special Considerations

Meal Timing

• Adjust meal timing to local schedule immediately upon arrival
• Be aware that later timing of the last meal of the day has been associated with greater adiposity gain in young children 1
• Children with healthy weight patterns typically have peak energy intake around 7 pm followed by declining intake, while maintaining consistent meal patterns 1

Common Pitfalls to Avoid

• Giving children sleep medications or melatonin supplements (insufficient evidence for safety in this age group) 5, 6
• Allowing children to nap at inappropriate times which may delay adaptation
• Maintaining home timezone schedule which prolongs adjustment period
• Excessive exposure to screens before bedtime which can disrupt sleep quality
• Ignoring signs of overtiredness which can make sleep more difficult

By following these guidelines and maintaining consistent routines as much as possible, you can help minimize the effects of timezone changes on young children and facilitate a smoother transition to the new schedule.