Traveling with Your Baby to a Different Time Zone
Babies can take between 3 to 7 days to adjust to a new time zone. Younger children (toddlers and preschoolers) generally have an easier time to get used to the time zone. Here are some strategies to help your baby adapt to a different environment:
Consistency – Your baby thrives on schedules and routines. Keep going with the routine you established at home, whether your baby is taking a nap or going to bed. A good wind down routine that includes essential items such as a white noise equipment, sleep sack, darkened place, journal, and so on can help your child settle better and get back on track faster. Predictability in your baby's routine can help them feel safe and know what to expect.
Security Object – Take an object that your baby uses, such as a lovey, a favorite stuffed animal, or a blanket, with you to help your baby feel at ease. This can be useful on the strategy and when you offer the product at all sleep events.
Exposure to Natural Light – As soon as possible, try to get your child outside and expose him or her to sunshine. This is critical for resetting your baby's internal clock/circadian rhythm. When your baby wakes up in the morning or after a nap, open the blinds and let in some natural light, or take them for a walk. It will assist them in regaining their sense of day and night. If they wake up in the early hours of the morning, leave the lights dim until you are ready for them to begin their day.
New Time Zone – Attempt to adjust to the new time zone as quickly as possible. This means you should move your naps, bedtime, and mealtimes to the new time. It may be difficult to keep your baby awake until their "scheduled nap" on the first day of your trip. If this is the case, you can put your child down for a short cat nap, but try to limit the amount of total sleep they get during the day because you don't want to deprive them of their night sleep. For illustration, if your baby's maximum day sleep at home is 3 hours, you don't want to give them much here.
Slightly trying to push your baby's wake window during the day and before nap time can also help them adjust to the new time zone more quickly, but don't push them too hard because we don't want them to get tired. In the morning, try to wake them at a regular time vs allowing them to sleep in too late.
Food/Milk – Before going to bed, make sure your baby has a full tummy. Offering refreshments all through the day more frequently than you normally do at home can assist your baby in adjusting to the new time zone, as everything will be out of sync for the first few days. Keep your baby hydrated by providing water and milk every 1-2 hours. It is also critical to stay hydrated, especially if you are breastfeeding, as time zone changes can affect breastmilk production.
Plans/Activities – Try to schedule the busiest parts of the trip near the end of the trip, as the first few days can be difficult for your baby to adapt to. The first few days should be slow paced.
Keep the Lights Out – If your baby wakes up a few hours sooner than normal (which is likely), keep the room as dark as possible and provide minimal stimulation to help their body understand that it is still sleep time and not time to wake up. Do not consider nighttime sleep or an early awakening to be daytime. If they don't fall back asleep, give them some quiet time. You can read a book to your baby, give them a snack if they are hungry, and let them start a game in their crib, and so on. Keep the room dark during this time and make sure the activities aren't too stimulating. You can try putting them to sleep again after some time has passed.
