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Key points
- Research finds that jet lag increases with age so it may be easier on children.
- Jet lag also seems worse when traveling to the east rather than the west.
- Experts suggest it takes days to recover, based on time zones crossed.
Many parents wonder before or after a trip whether it is even worth traveling with kids. Research does find some benefits associated with family travel, including improved well-being in parents and enhanced skill development in children.
Research also finds that travel is associated with improved family bonding and communication. However, these studies are correlational, meaning we don’t know whether travel causes or is associated with these positive outcomes. In addition, it is also likely that you would reap the same benefits from a “staycation,” which involves quality family time in your hometown if you can’t afford to or don’t want to travel.
Therefore, families should avoid traveling to simply benefit their children. It may only be “worth it” if you as a parent have a true passion for travel and want to pass it on to your children or have another compelling reason to travel, such as visiting family or an important cultural experience.
Research on Jet Lag
Jet lag is the experience of fatigue, sleep difficulties, and feeling “out of it” associated with traveling to another time zone. Experts suggest that jet lag takes as many days to overcome as two to three of the number of time zones crossed.
Research finds that jet lag seems to increase with age, suggesting that it may be easier for your children to adjust than for you as an adult (although research hasn’t directly compared adults versus children.). Jet lag also seems worse when traveling to the east rather than the west. For example, traveling from the U.S. to Europe would be harder than going from Europe to the U.S. The research on jet lag is limited and mostly involves adults, but research does provide some suggestions to help:
1. Get a lot of light exposure during daytime hours. Be outside in the sun as much as possible during the day. Research finds that exposure to natural light may be the best way to reset your circadian rhythm. Although artificial indoor light impacts adjusting your circadian rhythm, it is important to remember that natural outdoor light could be three times more powerful than artificial indoor light.
2. Avoid artificial light and blue light in the evenings. Similarly, stay in low light and avoid light from electronics in the evening. Blue light from electronics may be extremely disruptive to your circadian rhythm and may suppress your production of melatonin in the evening
3. Ask your pediatrician about melatonin. Research in adults finds that melatonin is effective for treating jet lag with a recommended dose of 2 to 5 mg for up to four days after travel. However, this research is in adults, and we do not know the appropriate dosing for children, so be sure to consult with your pediatrician before trying this.
4. Keep in mind there may be large individual differences in responding to jet lag. Research finds that different people respond very differently to jet lag, even in a controlled lab situation. One of your children may be fine, and one may struggle, or your child may be fine, and you may struggle.
5. Expect stomach issues and appetite changes with jet lag. Children (and adults) may experience stomach pain, indigestion, constipation, and loss of appetite with jet lag.
