The good news first

Children are generally more adaptable to time zone changes than adults. Their circadian rhythms are more flexible, and their bodies adjust faster. A child might be fully adjusted in 2 to 3 days on a route that takes an adult 5 or 6.

The less good news: the adjustment period, while shorter, can be intense. An overtired toddler at 3am in a hotel room is a particular kind of parenting challenge. And because kids can't understand why they feel strange, they express it through irritability, tantrums, clinginess, and refusal to eat.

How jet lag affects different ages

Babies under one don't have a fully developed circadian rhythm until about 3 to 4 months old. Very young babies may barely notice a timezone change. Older babies (6 to 12 months) will be disrupted but tend to adjust within 2 to 3 days. The main issue is night waking: they'll be up at unusual hours, wanting to feed and play.

Toddlers (1 to 3) are the hardest age for jet lag. They have established sleep patterns they cling to, limited ability to understand what's happening, and strong opinions about expressing displeasure. Expect early morning wake-ups (westbound) or bedtime battles (eastbound) for 2 to 4 days.

Young children (4 to 7) are more cooperative and starting to understand "we need to stay up a bit later because we're in a different country." They adjust in 2 to 3 days with some guidance. The main challenge is keeping them awake when they want to crash and keeping them entertained during odd-hour wakings.

Older children (8 and above) adjust at a similar rate to adults, but usually faster. They can understand the concept and cooperate with strategies. Screen time becomes both a tool (keeping them awake when needed) and a risk (blue light at the wrong time).

Strategies that work

Shift gradually if you can. For trips crossing 5 or more zones, start adjusting bedtime by 30 minutes per night in the days before you travel. You won't get all the way there, but even a 1 to 2 hour shift helps.

Prioritise outdoor time on arrival. This is the same advice as for adults, and it works even better for kids because they naturally want to run around outside. Natural light resets their clock, and physical activity tires them out at the right time.

Maintain the bedtime routine, even if the clock time changes. Bath, story, pyjamas, dark room. The routine tells your child's brain "sleep time" regardless of what time it actually is.

Be flexible with naps. Rigid nap schedules go out the window for the first 2 to 3 days. Let them nap if they need to, but try to keep naps short (under an hour) and before 3pm local time. A late afternoon nap will push bedtime to midnight.

Manage your own expectations. The first two days will probably be rough. Plan low-pressure activities. Don't schedule a big theme park day for day one. A morning at a playground with some exploring is plenty.

Melatonin for children

Consult your paediatrician or GP rather than following general advice here. Melatonin is not routinely recommended for healthy children in the UK, and the appropriate dose (if any) is lower than for adults.

Some doctors do recommend very low doses (0.3 to 0.5mg) for children over 4 in specific circumstances, including jet lag. But this should be an individual conversation with your child's doctor.

Natural light exposure and consistent routines matter more for children than supplementation.

Food and hydration

Children dehydrate faster than adults, especially in pressurised cabins. Push fluids before, during, and after the flight.

Don't stress about meal timing on the first day. If they're hungry at 4am, feed them. Fighting hunger at unusual hours adds stress for everyone. From day two onwards, start steering meals towards local times. The gut clock helps the brain clock adjust.

The hotel room at 3am

It happens. Your toddler is wide awake, it's pitch dark outside, and you're in a hotel room with nothing to do.

Pack a small bag of "jet lag toys": quiet activities they haven't seen before. Colouring books, sticker sheets, small puzzles. Keep the lights dim (bathroom light with the door half-closed works well). Don't turn on the TV, because the bright light signals daytime.

Stay calm. They're not being difficult. Their body genuinely thinks it's the middle of the afternoon. Quiet play in dim light for an hour or two usually leads to them drifting off again.

The return trip

Kids readjust to home time faster than adults, typically within 1 to 2 days. The bigger challenge is often the travel fatigue from the journey itself. Plan a quiet first day back.