Jet Lag Survival Guide: Top Ten Tips from a Traveling Family

We fly all over the world as a family- here are our tips to help you adjust to your new, temporary time zone. Image by Christianne Klein.

Jet lag doesn’t just hit adults- it can throw kids off for days. After years of crisscrossing time zones with our daughter, we’ve developed a few tried-and-true strategies to help the whole family adjust faster, stay energized, and actually enjoy those first few days of a trip instead of dragging through them in a daze. When we flew from Las Vegas to Sydney, we nearly avoided jet lag entirely- we were back on schedule almost instantly. But coming back from Singapore? Brutal. We were all upside down for days. It’s no fun to need a vacation from your vacation, so here are some tips we’ve found to beat the jet lag and reclaim those precious first days of travel.

1. Start Adjusting Before You Fly

One of the most helpful things we do is shift our schedule a few days before we fly. If we’re heading east (which usually hits harder), we move bedtime 15–30 minutes earlier each night. Heading west? We push it later. It’s not always perfect, but even a small shift can make a huge difference when you land.

2. Time Your Flights Wisely

If we can, we book overnight flights so that we’re “sleeping” during what would be nighttime at our destination. That helps reset our body clocks naturally. We avoid landing at 6 a.m. if we know we’ll be exhausted and can’t check in to our hotel. Mid-afternoon arrivals tend to work best for us- late enough to push through to bedtime, early enough to still get some fresh air and daylight. I still struggle to sleep on flights, so I try to get some work out of the way or read about our destination, then push through the next day, but for the rest of the family (who can sleep), this is a great way to reset your internal clock.

3. Don’t Nap- Move

Our daughter never naps (just like me growing up), so this works well for us, but it can be tough with younger kids. We try to power through and avoid naps that last more than 20–30 minutes. Instead, we go for a walk, find a nearby park, or even do jumping jacks in the hotel room. Moving your body and getting outside helps reset your internal clock faster than staying inside and fighting sleep.

4. Use Light to Your Advantage

Sunlight is nature’s best jet lag cure. On day one, we spend as much time outdoors as possible. If we land at night, we make sure the room is dark and cool to help cue bedtime. If it’s still light out and we need to convince our bodies it’s nighttime, we use blackout curtains, eye masks, or even travel-friendly blue light–blocking glasses.

5. Feed the Clock

We try to eat on local time as soon as possible- breakfast at breakfast, lunch at lunch- even if we’re not that hungry. It helps our bodies reset more quickly. We also look for a few new snacks to try, which adds fun and comfort and helps ease the transition to a new region or part of the world.

6. Use Melatonin Mindfully

We don’t use melatonin every time we travel, but for certain long-haul flights or big timezone shifts, we’ll use a small, short-term dose to help ease into the new sleep schedule. Always talk to your pediatrician first if you're considering it for kids, and stick to low doses just to nudge the body into sleep- not knock it out.

7. Pack a Sleep Survival Kit

Eye masks, noise-canceling headphones, white noise apps, travel pillows, lavender oil- we keep these in our carry-on. Helping your body and brain “feel” like it’s bedtime can be powerful, even in the middle of a chaotic travel day or a bright hotel room.

8. Limit Screens After Arrival

It’s tempting to hand the kids a tablet to keep them entertained if they’re wide awake at 3 a.m.- we’ve been there. But screen time can delay melatonin production and make the jet lag worse. We switch to books, quiet toys, or calming music instead in the evenings.

9. Hydrate More Than You Think You Need To

Dehydration makes jet lag worse. On flights, we avoid alcohol and caffeine (hard, I know!) and drink tons of water. We pack collapsible water bottles and electrolyte packets to keep our energy up and headaches at bay- especially after long flights. Slather on some good moisturizer when you first get on board your flight, and your skin will thank you when you land.

10. Build in a “Buffer Day” If You Can

We always try to build in a low-key first day. No big excursions, no museum marathons. Just a walk, a local meal, maybe a short nap if we’re desperate, and an early bedtime. Give yourself and your kids grace. That buffer day makes the rest of the trip smoother.

Jet lag doesn’t have to derail your adventure. With a little planning, a lot of water, and a few smart adjustments, you can help your entire family reset faster and enjoy the trip you worked so hard to plan. From baby steps (literally) to blackout curtains and bananas at 3 p.m., we’ve tried it all- and these are the tricks that truly work.

Christianne Klein is an Emmy® and Edward R. Murrow Award-winning TV Host, journalist, travel and lifestyle expert, and founder of FoodFamilyTravel.com.

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