Travelling with a baby can be both exciting and challenging. Jet lag is a common issue that can really test our patience, especially when crossing multiple time zones. As I boarded a plane for our flight from Switzerland to Australia, I felt a blend of excitement and concern about how to help my little one thrive during this journey. The secret? A mix of thoughtful preparation and a whole lot of grace.
Pre-Travel Preparation: Adjusting Sleep Schedules
Before we took off, I made a concerted effort to adjust my baby Jack's sleep schedule. If possible, I suggest trying to begin this process a few days before your departure. Gradually shifting his bedtime by 30 to 60 minutes closer to our destination's time made a significant impact on his adaptability. For instance, if we were flying from New York (ET) to London (GMT), adjusting Jack's bedtime to a later hour would help him better acclimate.
If a busy schedule prevents you from doing this in advance, I found that focusing on adjusting his sleep schedule on the day of travel has also been effective. This proactive approach not only set the right expectations for Jack's rest but also kept me more relaxed. Preparing for disturbances in his routine became part of the adventure.
Change Those Clocks
As soon as our journey began, changing our clocks to align with our destination turned into an essential travel ritual. This simple act helped shift our mindset. By setting all our devices—phones, watches, and even the car clock—to the new time zone, I found it easier to organize meal and nap times.
This strategy proved invaluable for combating baby jet lag. It mentally prepared us to tackle bedtime and mealtime according to the local schedule. Consequently, our family adjusted quicker to the new time zone, avoiding unnecessary stress during those crucial first days.
Napping Wisely: Managing Sleep and Wake Times
I've found that handling naps right from the morning of our travel day helps. When we're heading from Europe to Australia, there's a complete flip in day and night. On the morning we leave, I try to get Jack up 2 hours before we head to the airport, which can be as early as 4 a.m. This gives us time for some food, play, and hopefully, he can catch his first nap during the hour-long drive to the airport. I expect he'll be wide awake at the airport with all the excitement and people around. So, he'll probably be up for another 2-3 hours before we get on the plane and try to get some sleep again. Since it's already nighttime in Australia, we'll do our best to make sure Jack sleeps as much as he can on that first flight.
For our second flight, which is during the day in Sydney, we planning to keep his naps to about 2-3 hours and mix in some active awake time for feeding and playing. Hopefully, this will help him be ready to sleep when we get to Australia, just like us. But, we're aware that this might not go perfectly, so we're ready for a tough night taking turns with sleep.
After arriving at our destination with our fingers crossed that the first night goes ok, I aim to get everyone up at 8am and try to have a 'regular' day. Initially, I allowed Jack to enjoy longer naps the first couple of days if he had trouble sleeping and waking up for the day. For example, if he napped for three hours instead of his usual two, I let him fully recharge to avoid overtiredness. This approach worked wonders, as we all know how a cranky baby can derail plans.
Soaking in Sunshine
Upon arrival, I prioritized getting Jack outside for some sunshine first thing in the morning. Not only does natural light help reset internal body clocks, but it also lifts our spirits after a long journey.
This has become our families new unwritten rule. Studies indicate that natural light exposure can enhance alertness and significantly improve the quality of awakening. These bright moments right after waking refresh Jack and us, preparing us to face whatever the new day—and time zone—has in store.
Grace Over Grit: Embracing the Chaos
Amid all the planning and preparation, it's crucial to be kind to yourself. Managing jet lag with a baby can be a daunting task that doesn’t always go according to plan. Accept that some frustrations are part of the journey, and allow yourself grace during those tough moments, especially when you have a baby laughing and wanting to play at 3 a.m. The planning above incorporates a perfect situation, but of course, it does not always go like this. There will be times you cant get the baby to sleep at all on the plane or in the first couple of nights. Traveling can be hard for us all, especially a baby who doesn’t understand time zones.
Relying on a support system was incredibly valuable for us. Whether it involved reaching out to nearby friends and family or collaborating with my spouse during our travels, teamwork made everything more manageable. Babies usually adapt at their own pace, but it's also crucial for parents to care for their own well-being. Remember, family travel is a grand adventure that demands flexibility from everyone involved. I once read that you should give the baby a day to adjust for every hour of time change. While I hope it doesn't take that long, I allow myself the grace of these days and avoid the pressure of needing a perfect night.
Final Thoughts: Riding the Jet Lag Wave Together
Traveling with a baby can stir a whirlwind of emotions, from excitement to apprehension. However, with thoughtful preparation, patience, and a touch of sunshine, managing baby jet lag becomes part of the adventure.
By implementing adjustments to our travel routine, managing sleep smartly, and embracing the chaos with grace, we navigated time zones together. If you venture on travels with a little one, remember that countless parents face similar challenges. Take a deep breath, enjoy the journey, and know you are not alone in this beautiful chaos of family travel.
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