Understanding Jet Lag and Travel Fatigue

Flying with kids can be a daunting task, but one crucial factor that can make or break the experience is choosing the right time of day to fly. According to experts, the optimal flight time varies depending on the child’s age, and it’s not just about avoiding jet lag, but also about minimizing travel fatigue. ‘Many parents assume overnight flights are always the best option; that isn’t necessarily true for every age group,’ says Omar El-Gohary, chief executive and superintendent pharmacist at IQ Doctor. ‘The most common misconception is that babies and young children do not get jet lag,’ notes Julissa Baez, pediatrician and clinical professor at New York University.

The Best Flight Times for Kids by Age

Here’s a breakdown of the best flight times for kids by their age category:

0-2 years old

For infants under two years old, the best flight time is in the morning, between 6 to 9 a.m. This allows you to avoid disrupting their bedtime routine and reduces the pressure for them to sleep on cue. ‘A baby who refuses to sleep on a night flight can leave parents dealing with over ten hours of overstimulation, crying and exhaustion in a confined space,’ warns El-Gohary. To make the most of this time, keep naps flexible on travel day and consider the following tips:

• Avoid arriving at the airport too early to minimize stress and overstimulation.
• Feed your baby during take-off and landing to help with ear pressure.
• Pack one completely new toy for mid-flight distraction.
• Don’t try to force destination bedtime immediately after arrival.

2-4 years old

Toddlers are notoriously difficult to travel with, but a late morning or early afternoon flight can work wonders. ‘They’ll be rested, thus preventing meltdowns from over-exhaustion,’ says Baez. To further prevent the risk of a breakdown, bring familiar objects such as pajamas, toys, and blankets along for the trek. Here are some additional tips:

• Let them run around before boarding to tire them out.
• Avoid too much sugar pre-flight to prevent energy crashes.
• Download comfort shows beforehand to keep them occupied.
• Bring snacks in small surprise intervals to keep them engaged.
• Use destination daylight strategically after arrival to regulate their circadian rhythm.

5-12 years old

For children between five and twelve years old, the best flight time is between 6 p.m. to 10 p.m. As their body clock matures, they can adapt better to overnight flights, which can help reduce jet lag. However, be cautious of letting them watch films and eat sugary snacks on the plane, as it can lead to them arriving even more tired than parents. Here are some additional tips:

• Slowly change their bedtime a few days before departure to adjust to the new time zone.
• Encourage sleep shortly after meal service onboard to help regulate their sleep schedule.
• Keep screens dim during overnight flights to minimize blue-light exposure.
• Change their watches and devices to destination time immediately to help them adjust.
• Prioritize sunlight exposure after landing, if the timing aligns, to regulate their circadian rhythm.

13-18 years old

Teenagers naturally have a later sleep cycle, making late evening flights a good option. ‘They often adapt better to overnight travel than younger children,’ says El-Gohary. However, be aware of hidden jet lag symptoms, such as irritability, low motivation, and headaches. To combat this, avoid screen time and follow these additional tips:

• Reduce caffeine before flights to minimize the risk of overstimulation.
• Encourage hydration before and during travel to prevent dehydration.
• Avoid sleeping immediately after landing if arriving during daytime to prevent overstimulation.
• Limit overnight scrolling and blue-light exposure to minimize the risk of jet lag.
• Keep first-day holiday plans light to prevent overexertion.

Conclusion

Choosing the right flight time for your kids can make a significant difference in their travel experience. By understanding their age-specific needs and following these tips, you can minimize travel fatigue and make flying with kids a more enjoyable experience for everyone.