The best time to fly with kids to avoid jet lag, according to a sleep expert
Flying long-haul with kids? Here’s when to book flights for smoother sleep and fewer tantrums.
We all know flying with kids isn’t the easiest part of a family holiday – and when jet lag kicks in, things can go from challenging to chaos. But the time you book your flight could make all the difference, according to MattressNextDay's sleep expert Martin Seeley.
He’s shared his top timings for flying with babies, toddlers and older kids – and his tips could mean better sleep, fewer tantrums and a smoother start to your getaway.
Why jet lag hits children harder than adults
Jet lag is what happens when your body clock (aka your circadian rhythm) gets out of sync with the new time zone. And while adults can usually power through, children are far more sensitive to the disruption.
“Our bodies are in sync with the Earth’s light and dark cycles,” explains Martin, “Light is the most significant cue for our internal clocks. In children, these are more powerful as their systems are still developing. If you disrupt a child’s circadian rhythm, it will take time to reset.”
That means that even short flights can result in mood swings, sleepless nights, digestive issues, and general grumpiness. Sound familiar?
Does it matter which direction you fly?
Yes, it really does.
Flying east (like from the UK to Asia or Europe) shortens the day and requires your child to go to sleep earlier than usual – tricky at the best of times.
Flying west (like from the UK to the US) stretches out the day, which usually works better with kids’ natural body clocks.
The best flight times by age
Martin has outlined the ideal flight times based on your child’s agem, helping your family sleep better in the air and once you land.
When to fly with babies (0–2 years)
- Outbound: Midday or early afternoon
- Return: Overnight
Why? These times align with nap or feed schedules. If you can recreate their bedtime routine on board, they’re more likely to nod off.
Expert tip: Book seats with a bassinet if you can. Feeding during take-off and landing helps ease ear pressure.
When to fly with toddlers (2–4 years)
- Outbound: Overnight (if they sleep well), or early morning
- Return: Afternoon
Why? These match their natural nap times and help avoid overtired meltdowns.
Expert tip: Pack comfort toys, books and a favourite blanket for settling down.
When to fly with children (5–10 years)
- Outbound: Early morning or overnight
- Return: Early evening
Why? These timings support sleep and make adjusting to the new time zone easier.
Expert tip: Dim lights and avoid screens an hour before landing to cue the brain for sleep.
When to fly with teens (13–18 years)
- Outbound: Overnight
- Return: Overnight
Why? Teen body clocks tend to run late, so these times match their natural rhythms.
Expert tip: Use noise-cancelling headphones or an eye mask to encourage in-flight sleep.
Expert-approved ways to reduce jet lag
It’s not just about the flight time – here’s what else Martin Seeley recommends to help your child adjust smoothly:
- Shift their sleep gradually: Move bedtime by 15–30 minutes each day for a few days before your trip, based on your destination's time zone. It’ll help soften the jet lag impact.
- Offer melatonin-rich snacks: Foods like bananas, oats and cherries are natural sources of melatonin, the sleep hormone. Great for a calming pre-flight or in-flight snack.
- Resist the post-arrival nap: Tempting as it may be, try to keep kids awake until their normal bedtime in the new time zone. Gentle activities and fresh air help keep them going.
- Use light to reset their body clock: Get kids into daylight as soon as you land. Natural light is one of the best ways to help their bodies adjust to a new timezone.
- Create a quiet wind-down zone before flying: Ditch screens, dim the lights, and keep things calm in the hours before you leave – it can help kids rest better once you're in the air.
Bottom line: book smart for a better holiday
While you can’t completely avoid jet lag, picking the right flight time for your child’s age can give your family a serious head start. With a bit of pre-holiday planning, you’ll land closer to smiles than strops – and enjoy a better start to your trip.
As Martin puts it, “Jet lag can lead to poor sleep, mood swings and exhaustion in kids, even after shorter flights. But smart flight timing can make all the difference.”
So if you’ve been wondering whether that 6am departure or red-eye return is really worth it, the answer could be yes. Your future, well-rested self will thank you. ✈️
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Authors
Ruairidh is the Digital Lead on MadeForMums. He works with a team of fantastically talented content creators and subject-matter experts on MadeForMums.