How to manage jet lag with toddlers?
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When managing jet lag with toddlers, it’s crucial to adjust their light exposure, physical activity, and meal times according to the new time zone. Here’s how you can apply some principles discussed by :
1. Gradual Adjustment Before Travel
Start adjusting your toddler's schedule a few days before travel. Gradually shift their waking, sleeping, and eating times closer to those of the destination. This includes early exposure to light during morning hours of the new time zone, which helps recalibrate their internal clock 1.
2. Local Meal Times
Upon arrival, sync meal times with the local schedule immediately. This helps their body adjust more smoothly to the new time zone, aligning their energy levels and digestion with local times 1.
3. Regular Physical Activity
Engage your toddler in physical activity, especially in the morning or after the calculated temperature minimum. Physical activity can help advance their internal clock if they need to wake up earlier in the new time zone 1.
4. Monitor and Adjust Light Exposure
Control their exposure to natural and artificial light based on the time zone shifts. If traveling east, expose them to morning light earlier; if traveling west, do so later in the day. This light exposure is crucial for resetting their circadian rhythm 1.
By focusing on these key aspects—light exposure, sleep/wake timing, meal scheduling, and physical activity—you can help your toddler adjust to the new time zone with less disruption from jet lag.
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