The short version

  • Small time differences often sort themselves out within a few days.
  • Use daylight and meal times to nudge the body clock gently.
  • Lower your expectations for the first day or two, and build in rest.

Crossing time zones with a baby or toddler sounds daunting, but bodies adjust, and a relaxed approach usually beats an elaborate plan. The aim is to nudge, not to force.

Small shifts

For a difference of an hour or two, you can often simply arrive and let things settle naturally over a few days. Trying to pre-adjust a small child for a minor change tends to cause more disruption than it solves.

Bigger shifts

  • Get outside in daylight at the new local time. Light is the strongest reset.
  • Move meals and naps gradually towards the new schedule.
  • Recreate the familiar bedtime routine wherever you are.
  • Pack good blackout and the usual sleep comforts.

Daylight, mealtimes and patience do most of the work for you.

Bubba & Me tip

Keep the bedtime routine identical to home, even in a strange room. Familiar cues tell a small body it is time to sleep, wherever it is.

General guidance only. Speak to your GP or a travel clinic about any health preparations for your destination, well before you travel.