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Secrets to Navigating Jet Lag

lbenjell • Dec 14, 2020

Or why I can still travel with my kids
Written by Lamis Benjelloun

I do a fair bit of traveling with my children given that we are expatriates (my son was just about 6 weeks old when he got on his first plane ride) so figuring out jet lag was key to my sanity.  And despite the pandemic, the holiday season approaching means that some families may be planning some trips so I thought we could chat about how to get over or survive the resulting jet lag as it is one of the main reasons parents may choose not to travel with their babes.

What is Jet Lag and what is the Circadian Clock

Jet lag is probably the most common sleep disorder.  As we travel across different time zones, an imbalance occurs in our internal clock also known as Circadian Rhythms. These rhythms are cycles of 24 hours that govern our body’s daily functioning. Exposure to sunlight triggers a number of changes in levels of hormones, body temperatures and other biological conditions that help determine when we sleep and when we wake up.  As you can imagine, when we find ourselves in a different time zone, the adjustment necessary causes our clock to be slow to catch up.  This means that for the first few days in our new destination, our bodies still think we are in our old time zone and function accordingly, telling us to sleep when its not necessarily time to sleep and wake up when its probably still night time.  Fortunately, the clock does end up catching up with us eventually!

West is Best, East is a Beast

Not all travel is equal and not all jet lag is equal.  The severity of your jet lag and how quickly you get over it depend on which direction you are traveling as well as how many time zones you are crossing.  The saying goes west is best, east is a beast.  Eastward travel means you end up having to go to bed earlier than you are used to, which is usually difficult as you may not have built enough sleep pressure or be ready to do so.  When we travel westward however, we end up having to sleep later than our usual bedtime, which is a much easier thing to do (Am I right?).

Preparing for the storm

Ok, with all this information, how can you prepare your child for a trip to minimize their jet lag and avoid having to start your day at 4 am for the entire duration of your trip?  You guessed it! The answer depends on how many time zones you are traveling across and ultimately, your own personality type.

Method 1 : The planners

If planning is an important part of your trip, and you will only be crossing one or two time zones, then you can prepare for the time change before you even leave home.  Adjust bedtime, wake up time and the subsequent nap start times by 15 to 30 minutes every day until you are functioning on your destination time zone.

Here is an example of what I mean for the case of traveling to a destination that is T+1 hour from your time zone.

 4 Days before the trip 
Wake up: 7 am
Nap at 1 pm
Bedtime at 7 pm
  3 Days before the trip 
Wake up at 7:30 am
Nap at 1:30 pm
Bedtime at 7:30 pm
  2 Days before the trip 
Wake up at 7:30 am
Nap at 1:30 pm
Bedtime at 7:30 pm
  1 Days before the trip 
Wake up at 8:00 am
Nap at 2:00 pm
Bedtime at 8:00 pm

You are now operating at the same time as your destination and can now travel without worrying about jet lag.  As I said, this works particularly well for short time zone changes of 1 or 2 hours.

Method 2 : The procrastinators

If you are like me and prefer to deal with things at the last possible minute, this method is for you!  This method is also for you if you are traveling across multiple time zones making adjustments ahead of time more difficult.  You have to do 2 things to help your baby’s body (and yours) along:

  1. Immediately adopt the new time zone: change your clock while you are still on the plane and go to bed at an acceptable bedtime according to your destination’s time.  This will help you adapt faster to the new timetable.
  2. Expose your body to sunlight as soon as the day starts.  Open the curtains, go outside, get some sun and fresh air.  This will help reset your circadian rhythms and tell them that it is time to get the party started!
Embrace the storm

The second method will take a couple of days to help your rhythms catch up with your new time.  In the meantime, I want you to accept that the first few nights will be difficult for both you and your children.  Try to keep them in bed as long as possible but understand that the first few days might mean earlier than usual wake ups.  I want you to also embrace the jet lag.  Jet lag does not necessarily equal earlier wake ups, sometimes, your children will wake up later than usual (Yay!).  My first born is a lark : he always wakes up early and at the same time no matter what time he goes to bed.  The only times he ever sleeps in is when our family is traveling and he is jetlagged.

The catch up game

So while you and your kiddos may feel a little out of sorts for a few days, allowing your circadian rhythms to adapt as quickly as possible to the new time zone (either by prepping ahead of time or adopting the new zone upon arrival) will help your rhythms catch up with you.

Do you travel often with your children?  How was your experience with Jet Lag and how do you get over it?

By lbenjell 20 May, 2024
In the hustle and bustle of modern life, sleep often takes a back seat to other priorities. Yet, the importance of sleep for mental health cannot be overstated, especially for parents and their children. From infancy through adulthood, sleep plays a crucial role in maintaining emotional stability, cognitive function, and overall well-being. Let’s delve into the intricate relationship between sleep and mental health, exploring its significance for both parents and kids. Understanding Sleep: The Foundation of Mental Health Sleep is not merely a passive state of rest; it's a dynamic process that facilitates vital functions for physical and mental health. During sleep, the brain consolidates memories, processes emotions, and regulates various physiological processes. For children, especially infants and toddlers, sleep is paramount for healthy growth and development. It's during sleep that their brains form crucial neural connections, essential for learning and behavior regulation. Sleep and Parental Mental Health For parents, particularly those with young children, sleep deprivation is often a common occurrence. The demands of caring for a newborn or attending to the needs of a growing child can disrupt sleep patterns, leading to chronic sleep deficits. This chronic sleep deprivation can take a toll on parental mental health in several ways: Increased Stress and Anxiety : Sleep-deprived parents often experience heightened stress levels and anxiety. The constant fatigue and inability to get adequate rest can exacerbate feelings of overwhelm and tension. Impaired Cognitive Function : Lack of sleep impairs cognitive function, making it difficult for parents to concentrate, make decisions, and problem-solve effectively. This can further contribute to feelings of inadequacy and frustration. Mood Disorders : Chronic sleep deprivation is linked to an increased risk of mood disorders such as depression and irritability. Parents may find themselves more prone to mood swings and emotional instability, impacting their ability to nurture a positive environment for their children. Strained Relationships : Sleep deprivation can strain relationships, leading to conflicts and communication breakdowns between partners. This can create additional stressors, further exacerbating mental health challenges. Sleep and Child Mental Health Just as sleep is crucial for parental well-being, it's equally essential for children's mental health and development. Adequate sleep is associated with numerous benefits for children, including: Emotional Regulation : Sufficient sleep plays a vital role in emotional regulation, helping children manage their feelings and behaviors effectively. Children who get enough sleep are often more resilient to stress and less prone to mood disturbances. Cognitive Development : Sleep is essential for cognitive development in children, as it supports learning, memory consolidation, and problem-solving skills. A well-rested child is better equipped to succeed academically and socially. Behavioral Health : Sleep disturbances in children are closely linked to behavioral problems such as hyperactivity, impulsivity, and aggression. Establishing healthy sleep habits early on can significantly reduce the risk of such issues. Reduced Risk of Mental Health Disorders : Research suggests that inadequate sleep during childhood is associated with an increased risk of mental health disorders later in life, including anxiety, depression, and ADHD. Strategies for Promoting Healthy Sleep Given the critical role of sleep in mental health for both parents and children, it's essential to prioritize sleep hygiene and establish healthy sleep habits. Here are some strategies to promote better sleep: Consistent Bedtime Routine: Establish a consistent bedtime routine for both parents and children. A calming bedtime routine signals to the body that it's time to wind down and prepare for sleep. Create a Sleep-Conducive Environment: Ensure that the bedroom environment is conducive to sleep . This includes keeping the room dark, quiet, and at a comfortable temperature. Limit Screen Time: Minimize screen time, especially before bedtime, as exposure to screens can interfere with melatonin production and disrupt sleep patterns. Encourage Physical Activity: Regular physical activity during the day can promote better sleep at night. Encourage children to engage in active play and ensure that parents incorporate exercise into their daily routine as well. Healthy Sleep Associations: Help children develop healthy sleep associations by associating bedtime with soothing activities such as reading or gentle music. Practice Mindfulness and Relaxation Techniques: Teach children and parents relaxation techniques such as deep breathing exercises or guided imagery to promote relaxation and stress relief before bedtime. Seek Professional Help When Needed: If sleep problems persist despite implementing these strategies, seek guidance from a healthcare professional or sleep specialist. You can always schedule a discovery call with me to discuss whether working with me will help your little one get a better night sleep. For parents and children alike, prioritizing sleep is essential for maintaining emotional well-being, cognitive function, and overall health. By recognizing the importance of sleep and implementing strategies to promote healthy sleep habits, parents can nurture a positive sleep environment for themselves and their children, laying the foundation for a lifetime of mental wellness.
By lbenjell 24 Apr, 2024
Sleep is the cornerstone of our well-being, especially for children whose growing bodies and minds depend on it for optimal development. As parents, we often hear about the significance of sleep, yet understanding the specific needs of our children at different stages of their lives can be the key to ensuring they thrive. In this comprehensive guide, we'll delve into the importance of sleep for children and explore the recommended amount of sleep they need from birth into their teenage years. Birth to 12 Months: During the first year of life, sleep is not just vital; it's foundational. Infants spend a significant portion of their time sleeping, with newborns needing around 14-17 hours of sleep per day. As they grow, the total sleep hours gradually decrease, but the importance remains unchanged. Sleep is crucial for their physical growth, cognitive development, and emotional well-being. Establishing healthy sleep habits early on can lay the groundwork for a lifetime of restful sleep. 1 to 3 Years Old: Toddlers are bundles of energy, constantly exploring the world around them. Despite their boundless enthusiasm, they still require ample sleep to support their rapid development. Children aged 1 to 3 years typically need about 12-14 hours of sleep per day, including naps. Consistent bedtime routines and a conducive sleep environment can help toddlers settle into a restful night's sleep, setting the stage for their busy days ahead. 4 to 6 Years Old: As children transition into preschoolers and embark on new adventures, their sleep needs evolve yet again. Preschool-aged children typically require 10-12 hours of sleep per night. Quality sleep at this stage is essential for consolidating learning, enhancing memory, and regulating emotions. Encouraging a consistent sleep schedule and minimizing screen time before bedtime can promote healthier sleep habits in young children. 7 to 12 Years Old: As children enter the school-age years, the demands of academics, extracurricular activities, and social interactions can sometimes encroach on their sleep. However, prioritizing sleep remains crucial for their overall well-being. School-aged children generally need 9-11 hours of sleep each night. Adequate sleep supports cognitive function, academic performance, and physical health. By fostering a sleep-friendly environment and promoting a regular bedtime routine, parents can help their children meet their sleep needs even amidst busy schedules. Teenage Years: The teenage years mark a period of significant change, both physically and emotionally. Amidst academic pressures, social activities, and technological distractions, teenagers often find themselves grappling with sleep deprivation. Yet, prioritizing sleep during adolescence is more critical than ever. Teenagers typically require 8-10 hours of sleep per night, yet many fall short of this recommendation. Sleep plays a vital role in adolescent development, impacting mood regulation, cognitive function, and physical health. Establishing healthy sleep habits, such as limiting caffeine intake and creating a sleep-conducive environment, can empower teenagers to prioritize rest and reap the benefits of adequate sleep. Sleep is not a luxury; it's a necessity, especially for children whose growing bodies and minds depend on it for optimal development. From birth through the teenage years, the importance of sleep remains constant, evolving alongside the child's changing needs. By understanding the recommended amount of sleep for each stage of childhood and implementing strategies to support healthy sleep habits, parents can empower their children to thrive and reach their full potential. If you find that your children are falling short of the recommended hours of sleep or struggling with sleep-related challenges, don't hesitate to take action. A personalized approach to addressing sleep issues can make a world of difference for your family. I invite you to book a discovery call with me at One2Sleep Consulting. Together, we can explore your family's unique sleep needs and develop a tailored plan to promote restful sleep and overall well-being for your children. Let's embark on this journey toward better sleep together. Your family's good night's sleep starts here.
By lbenjell 06 Jun, 2023
You are sitting peacefully watching a movie when you hear your little one scream. It’s the middle of the night and you are convinced they are having a nightmare. But when you go check, your baby is unconsolable. It is as if they are not recognizing your presence. So was it a night mare or something else? In most cases, when sleep is disturbed, our babes are most likely having a nightmare. But sometimes, it turns out to be a night terror instead. So what’s the difference between the two and how can we help our little ones get through each one. What is a nightmare? A nightmare is a bad dream that can cause the person experiencing it fright or distress. Children generally start having nightmares between the ages of 2 and 3 years but some start as early as 2 years old. Nightmares generally happen in the REM stages of sleep or in other words in the later part of the night. A child having a nightmare can wake up and remember the content of the dream and even feel distressed as a result. What triggers a nightmare? Nightmares can be triggered by a number of things. It can be something that they are worried about, something they heard a story about or even something they watched on TV. That is why I always ask parents to do a quick audit of who their little one is spending time with and what they are watching. Something that an older cousin or sibling said in passing can really stay with the little ones. How can I help my child after a nightmare? Immediately after the episode (or in the middle of the night) soothe and comfort your baby and help them go back to sleep — however that may look like for your family. Once the initial shock/fear has passed, spend time the next day talking to your little one about the dream. Was it scary? how did it make them feel? Make sure you validate those feelings as they are very real to them but also put them in context: dreams are works of our imaginary and we can retell the narrative differently. Is there a way to turn the monster into something funny? Can the bad story in the dream have a happy ending? Help them focus on their ability to imagine good things instead of dwelling on the scary aspect of the dream. What is a night terror? Similar to a nightmare, a Night terror is a parasomnia that can disturb our kiddo’s sleep. This one happens in the deep NREM portion of sleep which means earlier in the night. A child experiencing a night terror may sleep walk or scream but may not recognize your efforts to soothe them or calm them down. The next day, your little one will have absolutely no recollection of the episode. What triggers night terrors? Night terrors can be hereditary so if someone in your family has experience with them, it might explain why your little one is having them. But night terrors can also be caused by overtiredness so offering more sleep can help reduce their frequency. How can I help my child through or after a night terror? In these cases, it is best to accompany your baby in their terror and keep them safe, without waking them. The episode will ride out and they will be out of it in a few minutes. Chatting about it the next day is probably not going to help as this is not something that they will be able to recall. Has your child experienced night terrors? I would love to hear more.
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