6 Best tips for long flights with kids

Let’s talk about how to get through a long haul or overnight flight with your kids.  Will they sleep?  Will they have jet lag?  How do I make my kids more comfortable, so they can sleep during the flight?  As parents, we know that good rest is essential in enjoying a trip, so here are 6 tips to help your kiddos sleep, or at least rest well on overnight flights.  Plus keep reading all the way to the end to see 2 bonus travel tips.

Note: This Best Tips for Long Flights guide has affiliate links from trusted partners and websites such as Amazon. 

1. Prepare your kids ahead of time for long flights

No matter what age your children are, it’s always a good idea to talk to your children about upcoming family travel.  Any change in routine can be unsettling for children, so giving them a heads-up about what you will be doing will help them process what they will experience.  How far in advance you tell them depends on each child’s age and personality.

Need help planning your trip?  We’ve got all the info you need on how to plan a family trip in this post.

Define the terms.  If you are not a full-time traveler and this is your first overseas family vacation, children might not know or understand the term “jet lag.”  Make sure to help kids, especially elementary-age and older, understand what jet lag is and how it can affect the body.  Let them know that trying to get good rest will help them have a better experience during the trip.

Case and point: Before our most recent trip to London, my oldest son was not at all concerned about staying up during the whole flight.  “Mom, I’ve stayed up during an entire church lock-in!” he informed me while brushing off my warnings.  It wasn’t until I explained the differences in time zone and that by 3:00 pm in London, it would feel like 8:00 pm at home that he seemed to understand the need for sleep.

2. Exercise before the flight

Since the family will be sitting for many hours in cars, airports, and on planes, try to let kids get some exercise before you head to the airport.  This might mean a walk around the block before you leave, or some jumping jacks in the hotel room.  Let kids, even big guys, get the wiggles out before trying to contain them in small spaces.  Exercise also releases hormones that enhance your overall mood.  This is great since you will need to feel calm and focused because we all know that travel can get stressful!

3. Set a schedule on long flights with kids

Let your kids know what to expect during the flight and that it won’t be an eight-hour movie marathon.  Allow them to watch a movie or two depending on the length of the flight.  After dinner, have a “bedtime” routine.  You might use baby wipes for cleaning hands and faces, brushing teeth, and preparing for bed.  Also, let older kids know that there will be a certain amount of time when no screens are allowed.  This way they don’t “sleep” for 30 minutes and go right back to watching the inflight entertainment.

4. Limit sodas and bring snacks

If you’ve done any searches for how to survive long-haul flights, you will read about how you should avoid alcohol and soda as they can cause bloating and mess with your ability to sleep.  Well, this goes for kids as well, for sodas of course, not alcohol!  We allow our kids one soda at the beginning of the flight, and let’s make it caffeine free.  They can have juices or water the rest of the time.

Bring extra snacks.  Although airlines give out complimentary snacks, it’s always a good idea to have fan favorites in your bag just in case.  Before you travel, pick out some healthy, kid-friendly snacks to pack for the plane.  I like to pack granola bars/fig bars, trail mix or fruit snacks, and peanut butter crackers.  I avoid candy, especially chocolate that will melt, and chips and get easily crushed in the backpacks.

5. Have the right gear for long flights with kids

I think this is the most important part.  Being comfortable when traveling can be difficult, especially if you are flight in economy, so the right gear will help make the situation a little better.

Wear comfortable clothes 

Avoid tight jeans with buttons and zippers and might pinch and rub in places when you’re sitting for a long time.  Wear loose-fitting, soft, breathable fabrics.  Put the kids in pajamas when you do your ‘bedtime’ routine.  You can change them after you land.  And always bring an extra change of clothes in carry-ons.  You never know when someone might accidentally spill their drink and need a new shirt or pants.  I like to put emergency clothes in zip lock bags at the bottom of each person’s backpack or ‘personal item.’  This way you can store the soiled clothes in a bag that will not leak everywhere and get smelly.

Have eye masks and earplugs

Even though the airlines usually dim the cabin lights, it can still be bright from other passenger’s movies screens.  Get a pair of good eye masks for each family member to help block out light while they sleep.  I like these molded eye masks from amazon because they don’t smush your eyes or eyelashes, and they have velcro straps to adjust easily.

Having earplugs is essential for me.  You might choose noise-canceling headphones for littles who can’t put earplugs in their ears.  Some flights even have relaxing music that you could listen to to help you fall asleep.

Use travel pillows

This can be hit or miss.  Some people love travel pillows and others hate them.  Try finding pillows that are kid-size.  This pillow can wrap into different shapes to adjust to size and position.

You can also find travel pillow and blanket combos.  Here is a travel combo suited for adults or older children that comes with an eye mask and earplugs as well.

For babies and toddlers, use an inflatable to make the seat into a bed.  I wish I had had this when my kids were little!

Travel gear makes great gifts.  Check out our Family Travel Gift Guide for more ideas.

6. Use a sleep aid

Melatonin is a natural supplement that aids in sleep rhythm.  There are tablets, chewables, and gummies for both adults and children.  Now, here is my disclaimer: I am not a doctor and I am not giving medical advice.  Check with your child’s pediatrician before starting any type of sleep aid.  Also, make sure to try the dosage amount several weeks before your trip.  Sometimes there are adverse reactions, such as nightmares if not given in proper dosages.  If melatonin works for your child, this could be a great way to help them relax and sleep on the plane.  I used it for all three of my kids and they felt rested after their sleep time.

Bonus tip #1: Hit the ground running upon arrival tip

It will be tempting, after a long flight, to get to your hotel or lodging and want to relax and let the kids sleep.  But don’t do it!  After a long flight with the kids, you will most likely arrive at your destination in the morning.  Make good use of the day by trying to see some of the sights.  Most hotels will allow you to store your luggage before check-in, so drop off your stuff and get exploring.

Bonus tip #2: Enjoy an early bedtime

Everyone will be tired after a long flight and a day at your destination.  Allow for an early bedtime, just not too early.  Try to make it to dinner time.  After that head back to the hotel for a nice bedtime routine.  Most kids will adjust quickly to the new time zone.

Conclusion: Long flights with kids don’t have to be bad

In the end, preparation is the key to a smooth long-haul flight with kids.  Bring plenty of snacks, sleep gear, and patience.  Don’t forget to exercise and stay away from bloating sodas.  And check with your doctor to see if a sleep aid will help provide that extra touch to a good night’s sleep on the plane.

Another important factor to any smooth trip is having trip insurance.  Travelex Travel Insurance offers coverage for trip cancellations, medical insurance, and even baggage delays.

Need some ideas of what to do when you get to your fabulous destination?  Viator offers tours and amazing family-friendly activities in hundreds of locations around the world.

So what other tips do you have for helping kids sleep on a plane?

Leave a comment below to let me know. Don’t forget to share this with someone who is traveling soon.

Kyleen Bontrager, the Bonnie Traveler

Kyleen is a wife, homeschool mama, lover of teatime, and passionate traveler.  Having lived on 3 continents and visited +32 countries, she helps others enjoy memory-making experiences for multigenerational travel.  Ready for a bonnie adventure?  Let’s go!