How to Manage Time Zone Changes When Traveling with a Baby or Toddler
How to Handle Time Zone Changes with a Baby or Toddler
Navigating time zone changes while traveling with a baby or toddler is one of the most common questions I get on Instagram—daily! And I get it, it sounds intimidating. But trust me, it’s WAY less scary than you think. We took our toddler all the way from the USA to Japan to Bali (and back!), as well as all the way to the Maldives, and now I feel like we can do anything.
The key? Flexibility, patience, and a go-with-the-flow attitude—because let’s be real, sleep might not be perfect those first few nights. But wouldn’t you rather have a rough night’s sleep in paradise than a perfect night’s sleep at home? (Because same.)
Here are my best tips for handling time zone shifts with a baby or toddler:
Give It a Few Days
If you’re flying across the world, it’s going to take at least a couple of days to adjust to a new time zone (with or without a baby!). Just remember, it takes you a few days to adjust, too! So give yourself and your little one some grace. By day three, you’ll all be feeling way more in sync with the new time zone.
Also – if your trip and scheduling allows, breaking it up can help! A stopover in California en route to Hawaii or Bora Bora? Yes, please! Not only does it help with time zone changes, but you get a bonus mini-trip in the mix.
Travel Day = Anything Goes
You might try to map out the perfect sleep schedule for your toddler on a travel day, but here’s the thing—it probably won’t go to plan. And that’s okay! They might fall asleep way earlier than usual, skip a nap altogether, or take three naps instead of one.
We embrace an “anything goes” attitude on travel days (and the first day in a new destination). The less pressure you put on it, the easier the transition will be.
Get on the New Time Zone ASAP
One of the biggest game-changers for us when traveling as a family? Adjusting to local time immediately. That means eating on the new schedule, waking up when the locals do (or as close as you can get!), and encouraging your toddler to do the same. If that means keeping them up later than usual on that first night or waking them up a little earlier than they’d like—trust me, it helps!
That being said, you may want to adjust your schedule when adjusting to a new time zone. ie if your toddler would normally wake up at 7AM at home, it may just make more sense to wake up at 5 or 6 or 8 or even 9 on your new time zone, depending on where you’re traveling to. When we go to Bali with a baby, we all wake up at 5 or 6 am, and that works well for us! We get up, get coffee, play a bit at home, take a family walk and get our day started early! It works better to do that than to try and fully adjust to a later schedule, we just also adjust bed times to be earlier, as well! (including our own!)
Get Outside!
Jet lag’s worst enemy? Daylight. Science has proven time and time again that exposing yourself to natural light helps reset your internal clock, so I always plan for outdoor time right after we land. Whether it’s a beach walk, a quick trip into town for snacks, or a refreshing ocean swim, getting some fresh air makes all the difference.
And if you arrive at night? Still step outside for a few minutes—let your child feel the darkness, then head to bed. It helps signal to their body that it’s nighttime, making that first sleep in a new place much smoother.
Create a Dreamy Sleep Setup
The ultimate travel hack? Making your toddler’s sleep setup feel as close to home as possible. We always bring a travel blackout tent (this one!) so that no matter where we’re staying, our little one has a pitch-dark, cozy space to sleep in. It’s a game-changer, especially when we’re all sharing a hotel room. Plus, now my toddler knows that the tent = vacation, so he loves it!!!! he gets excited to use it when we travel.
We also never travel without our portable sound machine. Not only does it create a familiar, soothing environment, but it blocks out noisy hotel hallways, street sounds, or those late-night room service deliveries (we’ve all been there). And if your toddler sleeps in a sleep sack at home? Bring it! Consistency is key. We love these sleep sacks!
Pack Their Favorite Comfort Items
A few familiar items from home can help your baby or toddler feel secure, even when they’re waking up in a new place. Whether it’s their favorite lovey or stuffed animal, the bedtime book they insist you read every night (all our favorite books are linked here!), or the same cozy sleep sack they always wear, keeping little routines in place makes all the difference.
Patience, Flexibility, and Snacks (Lots of Snacks)
Listen, there will be hiccups. Some late nights. Some early wake-ups. But staying calm and flexible makes the process so much easier. Dehydration makes jet lag worse, so make sure everyone is drinking plenty of water throughout your travels. A well-fed toddler is also a much happier traveler, so have snacks ready at all times.
If you want a science-backed plan to beat jet lag, check out the Timeshifter app—it’s designed to help you adjust as quickly as possible based on your flight times. And if all else fails, remind yourself: you’re on vacation, your toddler will adjust, and you’ve got this.
Ease Into Your Trip
Those first few days? Keep them low-key. No jam-packed itineraries. Instead, plan relaxed activities like a beach day, pool swims, a leisurely walk through town, or a casual meal with a view. Giving yourselves time to settle in before diving into the adventure will help everyone feel more refreshed and ready for fun.
Bonus: Adjust Your Time Zone Before You Leave
If your trip is a long one, start shifting your toddler’s schedule a few days before. Even just 15–30 minutes earlier or later per day can make the adjustment smoother once you arrive.
shop our mommy and me matching vacation outfits here!
You’ve Got This!
Traveling across time zones with a toddler might feel daunting, but I promise it’s totally manageable—and so worth it. With a little prep, a little patience, and a whole lot of fun, you’ll be making the best memories of your life. And, travel is hugely beneficial for babies and toddlers (not to mention moms and dads!)
So pack that suitcase, book that trip, and enjoy the family adventure!
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