How do I handle time zone changes and jet lag with children?

Children adjust to new time zones more quickly than adults, typically within 2–3 days. To ease the transition: start shifting bedtime by 15–30 minutes per day for several days before travel. On arrival, expose children to natural sunlight during local daytime hours — this is the single strongest signal for resetting the body clock. Keep them active during the day and avoid long naps, even if they are tired. Maintain bedtime routines (bath, book, bed) in the new time zone from day one. For the flight: hydrate well, avoid sugary snacks that cause energy crashes, and bring activities for awake time. On the return trip, the same strategies apply. East-to-west travel is generally easier than west-to-east. Expect some crankiness — be flexible with schedules for the first 2–3 days. Consult your pediatrician about melatonin use for children, which some experts recommend for jet lag in older kids.