Flying with Kids? These Are the Best Flight Times by Age, Says Sleep Expert

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With a record 82 million Americans expected to travel internationally between July and October 2025 (AAA), we’re in the middle of one of the biggest outbound travel seasons in years.

Martin Seeley, Senior sleep specialist at MattressNextDay has shared his guide to the best flight times for babies, toddlers, kids and teens, helping parents avoid jet lag meltdowns and enjoy a calmer start to their vacation.

Why Does Jet Lag Affect Children More Than Adults?

Jet lag happens when your internal body clock (circadian rhythm) is disrupted by moving between time zones. While adults may struggle for a day or two, children’s bodies are more sensitive to light changes and schedule shifts.

According to Martin, “Our bodies sync with natural light and dark cycles,” says Seeley. “In children, these cues are even stronger, because their circadian systems are still developing. Disrupting that rhythm can cause major sleep and behavior challenges.”

The Best Flight Times by Age Group

Babies (0-2 years)

• Outbound: Midday or early afternoon
• Return: Overnight
  Why? These flight times tend to align with nap or feeding routines, making babies more likely to rest.
  Expert tip: Reserve a seat with a bassinet if possible. Feed during take off and landing to reduce ear pressure.

Toddlers (2-4 years)

• Outbound: Overnight (if they sleep well on planes) or early morning
• Return: Afternoon
  Why? These times are closest to their nap windows and help avoid overtired meltdowns.
  Expert tip: Bring comfort toys, books, and a familiar blanket for wind-down cues.

Children (5-10 years)

• Outbound: Early morning or overnight
• Return: Early evening
  Why? These allow for better in-air rest and faster adaptation to the new timezone.
  Expert tip: Dim lights and avoid screens an hour before landing to help the brain prepare for sleep.

Teens (13-18 years)

• Outbound: Overnight
• Return: Overnight
  Why? Teenagers’ body clocks naturally run later, so overnight flights suit their sleep cycles.
  Expert tip: Noise-canceling headphones or sleep masks can help encourage shut-eye.

Top Tips to Reduce Jet Lag in Kids

In addition to timing your flight right, Martin recommends the following techniques to help children adjust faster:

• Shift sleep in advance: Move bedtime by 15–30 minutes per day before the trip, adjusting toward your destination’s time zone.
• Melatonin-rich snacks: Foods like cherries, oats and bananas naturally contain melatonin, the sleep hormone ideal for calming pre-flight snacks.
• Avoid post-arrival naps: Try to keep kids awake until local bedtime. Sunlight, gentle activities, and outdoor time help reset their internal clocks.
• Maximize natural light: Get kids into daylight as soon as possible after landing. Morning sun is the most effective jet lag “reset” tool.
• Create a calm zone before flying: Limit screens, dim the lights, and keep the mood relaxed before take off to help children settle easier once onboard