However, ideals are beautiful, but reality can be harsh. Long flights plus time zone differences can cause a range of discomforts for both adults and children, affecting the mood of the trip.
So it’s essential for parents to learn how to adjust to jet lag before taking kids on long trips. After all, only by staying in good shape can you create as many wonderful travel memories as possible.
The unpleasant effects of jet lag
Everyone has a biological clock in their body that tells them when to sleep and when to wake up. This internal clock is aligned with the time zone of their home city.
When traveling to another city where the time zone differs from your home city, your internal clock still follows the original rhythm to regulate sleep and wake times, leading to a mismatch between your body clock and the local time.
For example, your body thinks it’s time to sleep, but it’s still broad daylight in the local time, or your body feels it should be awake, but it’s already late at night according to the local time.
This mismatch between your biological clock and the surrounding environment can cause a range of uncomfortable symptoms, such as difficulty falling asleep, insomnia, fatigue, tiredness, trouble concentrating during the day, and gastrointestinal discomfort.
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Light affects the biological clock
The human biological clock is influenced by light, and sunlight plays a particularly important role in regulating it.
This is because the biological clock is regulated by a hormone in the brain called “melatonin.” The secretion of melatonin is mainly affected by external light — it increases in dark environments at night and decreases in bright environments during the day. In addition to natural light, artificial light such as lamps and electronic screens can also affect melatonin secretion.
Therefore, when traveling, you need to adjust your exposure to light to help adapt to the rhythm of the new time zone.
How to adjust to jet lag
1. Figure out the direction
Before learning about jet lag adjustment techniques, parents first need to know which direction the flight is heading: west or east?
The terms “west” and “east” here are determined based on the time zone map. If you’re not sure which way you’re flying, start by identifying the location of the destination on the map, then determine the relative position between the departure and destination cities to judge the direction.
Flying west is like setting the clock back, while flying east is like setting it forward. Generally, flying west is easier for adjusting to jet lag than flying east.
Typically, only when the time difference exceeds 3 hours do you experience noticeable jet lag symptoms, and preparation in advance becomes necessary.
2. Prepare in advance
Tell your child about the activities planned for the next few days and let them know what’s expected of them, which will make them more willing to cooperate.
If the time difference is more than 3 hours, start adjusting your child’s sleep schedule a few days before departure — try going to bed 1–2 hours earlier each day when flying east, or 1–2 hours later when flying west.3. During the flight
In an unfamiliar environment, your child might feel unsettled. Parents can bring along their child’s favorite toys, picture books, pillows, blankets, etc., to create a sense of familiarity on the plane.
Set your watch to the destination time while on the plane, and try to eat and sleep according to the local time there, while also remembering to stay hydrated.
When it’s time to sleep, use tools like window shades, eye masks, and earplugs to help your child rest. Even if they can’t fall asleep, avoid handing them electronic devices like iPads.
This is because the light from screens can also disrupt the biological clock. Instead, tell stories or chat with your child in the dark or under minimal lighting to gradually help them feel sleepy.
4. Upon arrival at the destination
After arriving, if it’s daytime, try to stay awake until 10 PM local time before sleeping. If your child is really tired, they can take a short nap in the afternoon, but set an alarm to ensure the nap doesn’t exceed 2 hours.
If possible, choose a flight that arrives in the evening. After arriving at the hotel, have dinner, take a short rest, and it will soon be time for bed.
5. Two Days Before Arrival at the Destination
After arriving at your destination, be sure to eat meals according to the local time. In the afternoon, don’t stay cooped up in the hotel—try to take the kids out for outdoor activities, get some sunlight, and go to bed at night according to the local time.
If time allows, don’t schedule major activities for the first one or two days after arriving at the destination. These initial days should be used to adjust your biological clock as much as possible, making them unsuitable for important events.
Rest well so you can play well.