Are you eager to step up your baby travel game and, wait for it…
Enter a different time zone???
Nervous you won’t be able to handle the jet lag? Or that your baby won’t? Or worse, you both won’t?
Honestly, your baby might actually adjust more easily than you.
They say that it’s easier flying from east to west. I don’t know who “they” are, but I agree with them. Although we’ve had to feed our Europe and Bahamas obsession, so we’ve had plenty of practice with the more challenging west to east trip from Northern California.
It should take your baby 1-2 days to adjust, but for some it can take up to a week. If you are planning a trip longer than a week, it may be worth it to “sleep train” your baby for the remainder of the trip to help them adjust.
Here are some tips to help get the most out of your trip without too many sleepless nights and zombie-like days:
Go outside! Get vitamin D as early and often as possible to help your circadian rhythm.
Get that baby moving! I don’t care if all that baby can do is hold their head up – make them do it!
This might be the toughest to stick to if spending long days sightseeing or traveling, keeping baby in the stroller or car seat. But it’s crucial that you get that little one out. Have them crawl, play, run, climb, tickle and laugh, whatever it takes! Our baby slept best when we stayed at a 3-bedroom apartment where she could crawl around all day.
Feed the new time zone: Get in plenty of day feedings. Usually, their bellies are the last to adjust. I know mine is! (So the same goes for you!)
Load up on protein and carbs: Give plenty of protein and starch if baby is on solids or purees. A restaurant-owner in the Dolomites was our lifesaver when he had the kitchen prep some yummy mashed potatoes. Our 11-month-old slept like a baby that night, literally. (After she downed a giant bottle of milk, obviously). We couldn’t order those potatoes fast enough every night thereafter.
If you’re feeling tired and dehydrated, try an electrolyte supplement for yourself, like Liquid IV and Nuun. It may help you bounce back. Pedialyte makes electrolyte packets too, but you’d have to check with your pediatrician. I bought them but never used them.
Consider a red-eye flight: Your baby is more likely to sleep on the plane because that’s their typical routine. And if they don’t, they’ll be ready to sleep when it’s time to do so again. Read my how to help baby sleep on the plane for more tips.
Avoid over-tired territory: Stick to a consistent routine but follow baby’s sleepy cues. Sometimes a quick thirty-minute nap early in the morning might be needed to avoid an “over-tired” restless baby later.
Bring a piece of home: We always bring a crib sheet from home for the familiar smell.
Don’t skimp on days: When booking your trip, don’t overload yourself with too few of days in one location, especially your first destination. Be flexible your first two days, allowing for downtime, as you may just need that time to recover and adjust.
Adjust beforehand? If you’re up for it, a week before leaving try to gradually adjust baby’s bedtime 20 minutes at a time toward the new time zone. I haven’t done this enough to say whether it’s worth it.
Worst-case scenario – NAP! If adjusting to the time change is worse than you imagined, just succumb to a daily afternoon nap! Baby will get a good nap at that time being back in the quiet room. And if you’re in Europe, stores are usually closed at that time anyway for siesta. When in Rome, right?
But not too long: Limit your nap to an hour to avoid throwing off your night sleep.
For baby: Total nap time in the day should be less than 3 hours. Individual naps should be less than 2.5 hours with the ending time at least 2.5 hours before bedtime, preferably three hours.
The Baby Sleep Site is very helpful for sleep training your baby at home. Better sleep habits at home will help tremendously for travel.
Be flexible. You can be prepared and have a plan, but really it may depend on your baby, their sleeping habits at home, and ability to adapt. Adjust your expectations beforehand.
Start traveling with baby now. I do think the earlier you start, the better!
Our unforgettable family memories abroad far outweigh a few restless nights. It was more than worth it!
