Bedtime Shift
West and east
Flying west, the new clock is behind, so evenings come early by the body clock and bedtime steps later. Flying east, it is ahead, bedtime feels early to your child, and the steps go earlier. Pick “behind home” or “ahead of home” above.
Time zones, 1 to 12 hours
A toddler jet lag plan, night by night
For a 3-hour trip west, a toddler who sleeps at 7:30 pm at home is ready for bed at 4:30 pm local time on arrival. Splitting the difference puts the first bedtime at 6:00 pm local, then 6:30 pm and 7:00 pm, reaching 7:30 pm on the third night after you land. Set your own hours and direction below.
Your plan
The calendar file gives you one reminder a night, 30 minutes before bedtime.
General information, not medical advice. Ask your pediatrician about your child's sleep.
| Child | Wake | Naps | Bedtime | Awake between sleeps |
|---|---|---|---|---|
| 2-year-old at home | 7:00 am | 12:00 pm to 1:45 pm | 7:30 pm | 5 hr, 5 hr 45 min |
Long trips
Each hour takes two nights at 30 minutes a night. On a 6-hour trip, halfway on the day leaves 3 hours to close, six nights. You can also switch to local time at once; “on the day” shows how far each night is from home time.
Babies
Under one, the steps are 15 minutes, so the same 3-hour trip takes six nights after the halfway start. Add a sibling above to plan both.
Questions parents ask next
How long does toddler jet lag last?
With the planner’s 30-minute steps, two nights for each hour you do not cover on arrival day: three nights for a 3-hour trip started halfway.
Should I shift my toddler before the trip?
You can. Choose “4 nights before the change” and set the arrival date; the plan moves the day at home before you leave.
What about naps on travel days?
The plan moves naps with bedtime each night, so the nap stays the same distance from wake-up.
Does this work for the clock change?
Yes, a clock change is a one-hour trip. See the fall back planner.