A jet lag survival guide for parents of babies and toddlers

Travelling long-haul is one of the few situations where being a sleep-deprived parent comes into its own. You may grumble when your baby or toddler repeatedly wakes you up in the middle of the night, but the benefit of such training is that when it comes to jet lag, you might not really notice much difference – you were tired to begin with, and now you’re just a little bit more tired, but in an excellent new location. Unfortunately, jet lag is almost certain to affect your child. Here’s what you can do to help her ­through it.

Where possible, book an outbound flight that doesn’t require waking your baby up earlier than usual. Leaving for the airport in the middle of the night or at the crack of dawn is a pain as an adult, and doing it with a baby is worse. You want her as well rested as possible before you go. Similarly, encourage napping on the plane – easier said than done, of course, but always worth a go. I’ll go into this further in a separate post, but the sling is your friend in this situation.

Make a call depending on where you’re going about whether to adjust to the new time zone. If the difference is less than four hours, and you’re heading east, keeping your baby on home time can be a good workaround – she eats with you at adult dinner time and stays up until your bedtime, meaning no need for babysitters or spending your evening sitting in a hotel room in the dark beside your sleeping child (some useful hotel room tips here).

You can prepare for a bigger time difference by moving your’s baby bedtime forward or back a bit in the days leading up to the trip. I’ve personally never got organised enough to do this with the baby girl, but a couple of friends swear by it, and I plan to try it next time we travel long-haul.

Once you get to your destination, you might find that your baby sleeps really well the first night because she’s exhausted from the journey, but is wakeful at night and grumpy in the day after that. Don’t worry, it will pass; it’ll just take a few days – four probably. (And don’t worry about getting back into a sleep routine after the trip – that too will take a little while, but it’ll happen eventually.) But bear these timings in mind when booking your trip – if you’ve got less than 10 days to play with, a smaller time difference might be a better idea.

Being easy on yourself during those first few days is crucial, including not attempting any ambitious adventures until you and your baby are adjusted to the new time zone. Nap when your baby does so you’ve got some energy to cope with additional nighttime wake ups, and spend some time outdoors – day light helps kick the body clock into line.

Try to keep your baby’s bedtime routine as close to what it is at home so she knows on some level that it’s time to sleep even if her body is telling her the opposite. She might be hungry when she wakes at night – whether or not you feed her will depend on how you manage night feeds generally. My thinking with these things is just to go with it and trust that your baby will work it out eventually.

If you’re a breastfeeding mother, bear in mind that your milk production might go a bit haywire as it adjusts to your baby demanding feeds at different times (your boobs are jet lagged, basically). Pack a few extra sets of nursing pads to deal with possible leaks, and remember to drink plenty of water. (I’ll be going into greater depth on breastfeeding while travelling in a later post, so sign up to the mailing list to make sure you don’t miss it).

When it comes to jet lag so much depends on where, when and how you travel, as well as on the foibles of your particular child, so please share your baby and toddler jet lag hacks by commenting below. Forewarned is forearmed.

A baby sleeps in a sling worn by her father, her head covered with a muslin cloth. The wheely bag and passports he carries show that he's at the airport, about to board a flight.
You want to avoid arriving tired, if possible, so napping en route is a good idea – by whatever means necessary.

 

 

Museums and galleries

Babies may not seem like ideal companions for gallery-hopping, but with some advance planning, taking a baby to a museum can be a surprisingly fulfilling experience. I’ve actually been on more visits to more museums and galleries with the baby girl than I did in the year leading up to her birth – which is saying something, because, you know, I’m an arts journalist.

The easiest time to take your baby to a museum is before she’s interested in rolling around. Those first few months, it’s just a matter of putting her in a sling and making a note of where the café is so you know where you can sit down and have a rest. You’ll need to bring all the usual baby paraphernalia with you, of course, so I’d recommend taking a pushchair too, or you’ll get pretty tired pretty quickly carrying it all around. Most large museums and galleries will be accessible with a buggy, but if they’re not – or you don’t fancy walking around with it – ask to leave it in the cloakroom. Smaller, quirkier institutions, or those in developing countries, can be less well set up in this regard, so consider packing light and leaving the pushchair at home, in the car, or wherever you’re staying.

Once your baby is of an age where she’s not content to be carried around for extended periods, you need to be pickier about where you’re visiting. Is there an area at the museum you’d like to go to where it would be safe and appropriate to let your baby roll or crawl around on the floor to give her a break from the sling or buggy? Dedicated children’s galleries like the ones at the National Museum of Scotland are ideal, but large foyers like at the Barbican Centre also work, as do immersive installations like Gustav Metzger’s Liquid Crystal Environment at Tate Modern.

Visiting with a small person in tow, you won’t be able to spend hours absorbing every detail of every exhibit in the way that you might if you were there by yourself, but that’s not necessarily a bad thing. Knowing that you can’t possibly do it all removes the pressure of trying to do so, and the experience can be more enjoyable as a result. That said, if your baby will nap in a sling or buggy, you can probably squeeze in an hour of uninterrupted culture if you time it right.

With toddlers there are a few more things to consider. Lots of museums and galleries run free activity sessions for children and families, so check before you go to see if there’s one that coincides with your visit. Self-guided activity trails can be fun too. If there’s nothing like that on offer, buy a few postcards at the gift shop on your way in, and make a game of finding the object or art work as you go through the museum. Not all toddlers will have the patience for such an activity, but you could try the simpler, DIY version instead: do basic drawings in a notebook of objects that appear – trees, cars, etc – and get your offspring to race around trying to find them.

Public transport with a pushchair

Even an activity as mundane as taking a bus or local train (you can find my post on longer train journeys, including which seats to reserve, here) can be a scary experience the first time you attempt it with a pushchair. It doesn’t take long for this new way of getting around to become second nature, however, once you get the hang of a few key manoeuvres.

There’s space on most buses to park a couple of buggies, though if someone in a wheelchair wants to get on, they take priority and you’ll either have to fold your pushchair or get off and wait for the next bus. If it’s just you on the bus, try and position your buggy so another one could fit in without you having to get up and faff around with it mid-journey. I usually end up taking the baby girl out of her buggy on the bus, as she’s easily bored, but if that’s not possible, it pays to have a couple of toys or snacks with you to serve as distraction. When it comes to getting off, wait until the bus has stopped before taking off the pushchair brake, then exit backwards.

Trains are a slightly trickier prospect, but are worth the additional hassle in terms of increasing your range of options of places to visit. When dealing with stairs, you’ll find yourself relying on the kindness of strangers…a lot. A reassuring number of people offer to help when they spot you at the top of a flight of stairs with a buggy, but it doesn’t always happen. Sometimes you have to pluck up the courage to ask, and sometimes you have to be quite vocal about it. On several occasions I’ve been known to call out, ‘excuse me, man carrying the duffle bag/woman in the trench coat…’  Once you’ve done a particular journey a few times, you get to know which carriage to travel in so that you can get to the stairs before all the other passengers have already rushed away – getting stuck on an empty platform waiting for a potential helper to get off the next train is no fun at all.

It’s nerve-wracking taking a pushchair on escalators, but actually very doable. As you board a down escalator, keep your focus on the back wheels, positioning them against the upright of the step; the front wheels will be hanging in mid-air. To board an up escalator, position your front wheels against the upright of the step, holding the buggy handle up high so the wheels are level (this time the back wheels will be in mid-air).

Some stations have lifts, which are obviously the safest and easiest option when travelling with a pushchair. The only downside is that beeping doors risk waking a sleeping baby, so I’ll sometimes take the escalator even if there’s a lift.

Finally, and this might be stating the obvious, but try and avoid rush hour. Some of the most stressful times in those first few months after the baby girl was born were on super busy buses and trains, having mistimed my journey home. Not recommended.