Travelling With Kids: Adjusting to Time Differences and Sleep

Travelling with kids can be such a magical adventure—but let’s be honest, sleep and time zone changes can be a real challenge! I recently returned from a family holiday to beautiful Bali, Indonesia with my three young children, and navigating jet lag and sleep adjustments was top of mind. With the right preparation, though, we managed to all sleep well—and enjoy every moment of our trip.

Our flight into Bali landed at 9pm local time, and our return flight was an overnight one, departing at midnight and landing at 7:30am. We stayed in one big room together, and thanks to a few key sleep tools—our trusty white noise machine, comfort toys, sleeping bags, and a familiar porta cot—our whole family managed to sleep through every night. Yes, every night!

Here are my top tips for adjusting to different time zones when travelling with young kids and toddlers.

Tip #1:

Switch to Local Time ASAP

This is my golden rule. As soon as you arrive, start operating on the local time. That means eating meals, napping, and going to bed according to the new time zone. It can feel tough that first day, especially if little ones are tired at the “wrong” time, but the faster you adjust your schedule, the smoother the transition will be.

If your flight arrives in the evening like ours did, it’s perfect timing—straight into bed! But if you arrive earlier in the day, try to keep everyone awake with fresh air, snacks, and movement, then aim for a normal bedtime in the new time zone.

Tip #2:

Recreate a Familiar Sleep Environment

Sleeping in a new place can feel strange for toddlers and young kids, so bring along items that help them feel at home. We packed our white noise machine, sleeping bag ad porta cot for our youngest and their favourite comfort toys. Having these familiar items really helped create a sense of routine and safety, even in a new environment.

Tip #3:

Wake Them at Their Usual Time

If your goal is to adjust to local time, this part is important: wake your babies and toddlers at their usual morning wake time, based on the local time zone. This might mean waking them from a long nap or gently rousing them in the morning when they’d rather keep sleeping. It may feel counterintuitive, especially after a long travel day, but it’s key to getting their body clocks aligned with the local rhythm.

Tip #4:

Use Daylight to Your Advantage

Natural light is your best friend when resetting sleep cycles. Get outside in the morning, go for a walk, or eat breakfast in the sun. Exposure to daylight helps regulate your child’s internal clock and reinforces the new schedule.

Tip #5:

Be Kind to Yourself when travelling with kids

Even with the best preparation, it’s normal for things to feel a bit out of sync for a few days. Travelling with kids is never perfect—but with a little patience and consistency, your little ones will adapt. Go with the flow, hold boundaries where needed, and celebrate the small wins (like everyone sleeping through the night!).

Travelling with kids is a memory-maker. With the right tools, preparation, and flexibility, you can absolutely manage sleep and enjoy your time away—rested and recharged.

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Hi, I’m Nicole—founder of Nicole Nurtures, certified Infant and Child Sleep Consultant, and proud mum of three beautiful little ones. With over 13 years of experience as a Registered Nurse in Neonatal Intensive Care, I’ve had the privilege of caring for some of the tiniest and most resilient humans. 

My journey into sleep consulting began with my own experiences as a new mum, navigating the overwhelming world of baby sleep advice. I realised that many solutions weren’t tailored to individual families or aligned with their parenting values. This inspired me to become a certified sleep consultant, combining my neonatal nursing background with a passion for helping families achieve restful nights.

At Nicole Nurtures, I offer personalised sleep support that respects your unique parenting style. Whether through one-on-one consultations, in-home visits, or phone chats, my goal is to empower you with practical strategies and compassionate guidance. 

When I’m not supporting families on their sleep journeys, you’ll find me enjoying time with my own family, planning our next adventure, or indulging in something sweet. 

Let’s work together to make sweet dreams a reality for your family - find out more about my services by clicking the button below.

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