For ultra-high-net-worth (UHNW) families who frequently travel across time zones, managing jet lag for children is an essential part of ensuring a smooth journey. Whether flying on a private jet or arriving at a luxury resort, adjusting quickly can make all the difference in creating a relaxing and enjoyable experience. At Nomad Nanny, we understand the challenges of luxury family travel and have compiled expert advice to help children settle into new time zones effortlessly.
Understanding Jet Lag in Children
Jet lag occurs when the body’s internal clock, or circadian rhythm, is out of sync with the local time. Children can be particularly sensitive to these disruptions, leading to fatigue, irritability, and difficulty sleeping. The more time zones crossed, the more pronounced the effects can be. Learn more about how jet lag affects children here.
Unlike adults, young children may not yet have fully developed sleep patterns, making them more adaptable in some cases, but also prone to unpredictable sleep disruptions. Preparation and strategic planning can significantly ease the adjustment period.
Pre-Flight Preparation: Setting Children Up for Success
A successful transition starts before takeoff. Here’s how parents and nannies can prepare children for time zone changes:
- Gradually Adjust Sleep Schedules – In the days leading up to travel, shift bedtime and wake-up times closer to the destination’s time zone.
- Encourage Rest Before Travel – Ensuring children are well-rested before departure prevents overtiredness, which can make jet lag worse.
- Plan Flight Timing Strategically – If possible, choose flight times that align with the child’s natural sleep schedule to maximise rest during travel.
- Pack Sleep Essentials – Favourite blankets, soft toys, and bedtime books can create a sense of familiarity in a new environment.
During the Flight: Helping Children Adapt in the Air
Flying in comfort is a major advantage of luxury family travel, but managing sleep on long-haul flights is still essential. Follow these tips for a smoother transition:
- Adjust Watches & Devices to the New Time Zone – This mental shift can help children (and adults) start adapting early.
- Encourage Sleep at the Right Times – Dim cabin lights and use noise-cancelling headphones to simulate bedtime if flying overnight.
- Maintain a Routine – Stick to familiar bedtime rituals such as reading a story or playing calming music.
- Stay Hydrated & Avoid Excess Sugar – Keeping children hydrated and limiting sugary snacks can prevent energy spikes and crashes.
Upon Arrival: Helping Kids Settle Quickly
Once at the destination, the real challenge begins—helping children sync with local time. Here’s what parents and nannies can do:
- Expose Children to Natural Light – Sunlight is one of the most powerful tools in regulating the body’s clock. Morning exposure helps reset circadian rhythms.
- Encourage Outdoor Activity – Light exercise, such as swimming or walking, helps reduce fatigue and speeds up adjustment.
- Limit Naps to Avoid Over-Sleeping – Short naps (no longer than 30 minutes) can provide energy without disrupting nighttime sleep.
- Follow Local Mealtimes – Eating in sync with the destination’s schedule can help reinforce new time cues.
- Create a Calming Sleep Environment – Maintain familiar bedtime routines with blackout curtains, white noise machines, and soothing bedtime stories.
Additional Tips for Parents & Nannies
To make the transition as smooth as possible, parents and nannies should work together in adjusting children’s schedules:
- Communicate & Plan in Advance – Parents can discuss sleep strategies with their nanny to ensure consistency.
- Be Patient & Flexible – Every child adjusts at a different pace. Allow for gradual adaptation rather than forcing a strict schedule immediately.
Final Thoughts
Jet lag doesn’t have to be a major disruption to luxury family travel. With thoughtful planning and expert strategies, parents and nannies can help children adjust to new time zones quickly and comfortably. At Nomad Nanny, we share insights and practical advice to support families and childcare professionals in creating seamless, enjoyable travel experiences.