Jet Lag & Kids in Southeast Asia: Expert Tips for Surviving Time Zone Changes with Toddlers & Teens

We recently took a trip from the US to Southeast Asia—Thailand, Vietnam, and Indonesia—and I’ll admit, dealing with jet lag while traveling with young kids was one of the biggest challenges. Our kids are 4 and 8, and adjusting to the time difference (15-16 hours) was no joke. Over the years, I’ve learned some practical ways to manage jet lag with kids, and I want to share what worked and what didn’t, in hopes it helps other parents survive and even enjoy these long trips.

Preparing for the Time Zone Shift: Setting Expectations & Planning Ahead

Before we left, I read a lot about jet lag with kids. The biggest mistake I made was thinking we could just jump into the new schedule and everything would be fine. That’s not realistic—kids need time to adjust.

Pro tip: Start shifting your kids’ bedtime a few days before departure, if possible. For our trip to Bangkok, we gradually moved bedtime by 15-minute increments each evening for a week. It helped ease the transition. For younger kids, adjusting nap times slightly can also help.

When booking flights, I looked for overnight flights and tried to pick ones that landed in the morning or early afternoon. That way, we could head straight to the hotel and get into the new routine.

How to Minimize Jet Lag When Flying Long-Haul with Kids

Long flights are exhausting and can mess up your kids’ sleep schedule even more. Our flight from LA to Bangkok on Thai Airways was about 17 hours, including a layover. Here’s what I did to keep everyone comfortable:

• Choose the right seats: We booked seats near the bathrooms and away from the galley. For the long flight, I paid for a bulkhead seat with bassinet options for our 4-year-old. It gave him more space to stretch out.
• Bring familiar items: Favorite blankets, stuffed animals, and toys made a big difference. Our kids could settle down easier.
• Stay hydrated and avoid too much sugar: Kids tend to get more hyper or cranky if they’re dehydrated or sugared up. We carried water bottles and healthy snacks.
• Adjust sleep on the plane: We tried to sync our kids’ sleep with the local nighttime in Southeast Asia. For example, on the flight, we encouraged naps during the night hours of our destination, if possible.
• Move around: Every couple of hours, we got up and walked the aisles. This helped reduce discomfort and kept the kids from getting too restless.

Honest tip: It’s hard to keep kids asleep on long flights. Expect some fussiness. Keeping a calm, flexible attitude helps—screaming or forcing sleep just makes it worse.

Adjusting to the New Time Zone: First Days in the Hotel

Once we arrived in Bangkok, I realized how crucial it was to manage expectations. Our 8-year-old was overtired and cranky, while our 4-year-old was bouncing off the walls.

Where to stay in Bangkok with a family: We chose the Anantara Riverside Bangkok Resort. It’s spacious, has a large pool, and feels relaxed—perfect for tired kids. Plus, there’s a kids’ club and playground.

Practical tips for the first days:

• Don’t push sightseeing: We kept plans light—just a visit to Lumphini Park and some ice cream at Moo Moo Café. Rest is key.
• Get outside early: Morning walks helped reset their internal clocks. The cooler morning air and sunlight tell the brain it’s daytime.
• Keep naps flexible: Our kids still needed down time, so we let them nap in the hotel room if they needed to. This helped us all stay sane.

Pro tip: Use natural light and outdoor activity to help reset your kids’ internal clocks faster. It worked better than trying to force them into the new schedule.

Implementing Rest & Routine in a New Environment

Finding a routine in a new country is tricky, but consistency helps. I found that sticking to a familiar routine—bath, story, sleep—made the transition smoother for the kids.

In Vietnam’s Sunset Sanato Beach Club in Da Nang, for example, we could relax knowing the kids could take a nap in the shade while we sipped coconut water. The hotel room at Vila Shanti in Bali was small but quiet, perfect for naps.

Honest observation: The unfamiliar environment can confuse kids. Bringing along familiar items like a favorite blanket or bedtime book is a lifesaver.

Surviving the First Few Days in Southeast Asia with Young Kids

The first days are the hardest. Our kids were exhausted, so I lowered expectations and focused on short, kid-friendly activities.

Best kid-friendly beach in Da Nang: The My Khe Beach has calm, shallow waters and plenty of space for kids to play safely. We spent our afternoons there after a quick morning sightseeing tour.

Where to stay in Bali with a family: The Padma Resort Legian has a fantastic kids’ club and shallow pools. It’s a good spot to stay if you want some downtime and still keep the kids entertained.

Tricky part: Dealing with the heat and keeping kids hydrated. We carried a large water bottle and offered regular drinks, especially during midday heat.

Pro tip: Keep a small cooler with ice packs in your car or hotel room. It keeps drinks cold and makes hydration easier.

How to Make Jet Lag Less of a Nightmare for Parents & Kids

Surviving jet lag isn’t just about the kids. As parents, we need to keep our own patience intact.

• Plan downtime: Don’t over-schedule. We booked one main activity per day and left plenty of unstructured time.
• Stay flexible: If the kids are falling apart, call it a day early. A quiet evening at the hotel sometimes saved our sanity.
• Eat well: Southeast Asian street food is tempting, but with kids, I preferred familiar fruit, rice, and chicken dishes. The Bangkok Marriott Marquis Queen’s Park had good kid-friendly options in their restaurants.

Honest tip: Expect meltdowns—yours and theirs. Keeping a sense of humor, snacks, and a calm attitude goes a long way.

Long-Term Tips for Traveling in Southeast Asia with Kids & Managing Jet Lag

Once the initial jet lag phase is over, our kids adapted surprisingly well. They enjoyed the new rhythms and experiences.

Additional tips:

• Embrace naps and downtime: Even teens sometimes need a break. Trust your kids’ cues.
• Use local parks and quiet spots: Places like Hanoi’s Thong Nhat Park gave us peaceful spaces to unwind.
• Maintain some routines: Regular bedtime, familiar snacks, and consistent good nights’ sleep helped them stay energized.

Pro tip: If you’re staying in one place for more than a few days, consider a local SIM card with data. It’s easier to find quick info, directions, or a nearby pharmacy if needed.

Managing jet lag with kids in Southeast Asia is a balancing act. It’s exhausting but manageable with a plan, patience, and flexibility. Planning ahead—like adjusting sleep schedules, picking family-friendly accommodations, and sticking to familiar routines—makes all the difference. Prepare for the unexpected, stay lighthearted, and enjoy the adventure. The experiences and memories are worth every tired moment.