Our family flies between the U.S. and Denmark fairly regularly, and let me tell you: jet lag doesn’t care how old you are.
But over the years (and many long naps at odd hours), we’ve learned what actually works to help our son adjust — and what… didn’t go so well.
Whether you’re flying to Denmark with toddlers or preschoolers, here’s how we ease the transition and keep the trip as smooth (and sane) as possible.
✈️ Before the Flight: Start the Adjustment Early (But Don’t Overdo It)
We’ve found that easing into a new schedule before you get on the plane can help a lot — even by just 30–60 minutes a day.
When flying from the U.S. to Denmark, we try to:
- Shift bedtime earlier by 30 minutes a night for 2–3 days
- Wake our son slightly earlier in the morning
- Avoid super late naps in the days leading up to departure
We don’t do a complete schedule flip — that’s unrealistic with school and daily life — but a small shift helps soften the blow once we land.
🌙 On the Plane: Don’t Expect a Full Night’s Sleep
When our son was 2, we learned this the hard way. We packed cozy pajamas, favorite books, a sleep mask — and… he didn’t sleep at all. He watched cartoons, colored a bit, and finally passed out for 45 minutes right before landing.
So now we plan for “quiet time” instead of guaranteed sleep. Here’s what we pack:
- Crayons + a few coloring pages (printed in advance)
- Familiar snacks
- His sleep sack or small pillow from home
- Headphones for music or white noise
- A compact toothbrush — he loves brushing teeth mid-flight
We aim for calm rather than sleep, and when he does sleep? Bonus.
🖍️ Use this downtime for creative play.
Our Discover Denmark coloring book is perfect for low-energy moments on long flights — packed with landmarks, fun facts, and imagination fuel for curious little travelers.
🕐 Arrival Day: Keep Them Awake Until Local Bedtime (Kind Of)
This is the hardest part — especially when you land in Denmark mid-morning after a red-eye flight from the States. Our rule of thumb is:
Do not lie down. Not even “just for a few minutes.”
The goal is to get your child to local bedtime (or close), so their body starts adjusting naturally. Here’s what’s worked for us:
- Outdoor time right away – Sunlight helps reset the internal clock. Even a short park visit or café stroll helps.
- A mid-afternoon “rest,” not a nap – We let him read or color in a cozy spot without screens. Sometimes he nods off, but usually he just recharges.
- Early dinner, early bath – Then lights out by 7:00 or 8:00 local time.
One time, we did let him nap at 2:00 p.m. for “just an hour.” He woke up at 5:30 p.m. ready to party until 2:00 a.m. Lesson learned.
🍽️ Meal Timing Makes a Difference
Your kid’s body doesn’t know where it is — but food is a great anchor.
- We offer meals at local times, even if he’s not hungry
- We avoid sugar and caffeine (yes, even hot cocoa) near bedtime
- We use mealtimes as a chance to slow down and reset — not just for hunger but for routine
The familiar rhythm of food–bath–bed goes a long way in helping him settle, even when his body clock is confused.
😴 How Long Does It Take to Adjust?
For our son, the rough rule has been:
1 day of recovery for every hour of time difference.
Flying east from the U.S. to Denmark (a 6–9 hour jump), it usually takes about 4–5 days before he’s fully synced. Flying west back to the U.S. seems easier — he adjusts in 2–3 days most times.
💡 Bonus Tips (From Trial + Error)
- Use blackout curtains or travel blinds — especially for summer nights in Denmark when it stays light until 10:30 p.m.
- Stick to your bedtime routine even if the timing is weird. Familiar steps = better transitions.
- Don’t stress if it takes a few days — kids are more adaptable than they seem.
We’ve had trips where he adjusted quickly… and trips where we just embraced the chaos for a few days.
Final Thoughts
Jet lag with kids isn’t something you fix in one day — but with patience, sunlight, quiet time, and snacks, you can definitely take the edge off. Flying with toddlers to Denmark doesn’t have to be a disaster — it can even be fun (in that “parent adventure” kind of way).
