How to Help Your Baby Adjust to Jet Lag When Travelling

Gentle Tips from a Holistic Sleep Consultant on how to help your baby or little one adjust to jet lag when you are travelling.

Travelling with Your Baby? Here’s How to Help Your Baby Adjust To Jet Lag

If you’re planning a trip with your baby, you might be wondering how to manage sleep when crossing time zones. Parents often ask me how to prepare their baby for jet lag — so here are my gentle, realistic tips to help you all enjoy the journey and keep sleep on

Should I Prepare My Baby for a Time Change?

The answer depends on your baby’s age and temperament.

👶 For babies under 6 months: You don’t need to spend time preparing in advance. Their circadian rhythm (body clock) is still developing, and naps are often irregular. Focus instead on feeding, comfort, and connection when you arrive.

👧 For older babies with a predictable routine: If your baby thrives on consistency and tends to find change difficult, it may be worth gently preparing their body clock around a week before you travel.

Travelling East to West (e.g. UK → USA)

When travelling west, bedtime will feel later at your destination.

A week before you travel:

• Slowly push naps and bedtime later.

• Move meals later in the day too.

• If you prefer not to adjust early, you can wait until you arrive and add a short late-afternoon cat nap to help your baby last until the new bedtime.

Just be prepared for a little grumpiness when waking from that nap — cuddles will help! 💕

What If I Don’t Want to Prepare in Advance?

That’s absolutely fine too — some families prefer to adjust once they arrive.

To help your baby adapt naturally:

• Switch to local time as soon as you can.

• Spend plenty of time in natural daylight — this helps reset everyone’s body clocks.

• Align mealtimes with local time straight away.

• Bring familiar sleep cues like a white noise machine, comforter, and travel blackout blinds to protect overall sleep quality.

A Gentle Reminder

Jet lag can be tiring for everyone, but it’s only temporary. Babies are adaptable — with a bit of daylight, consistency, and connection, they’ll soon settle into their new rhythm.

Whether you prepare in advance or go with the flow, remember that there’s no “perfect” way — just the one that feels right for your family.

✨ Safe travels, and may your little one sleep soundly wherever you go. ✨