Is anxiety about how your kids will sleep holding you back from booking that international trip? You're not alone—and this episode is here to change that.
Host Jordan Neri sits down with Dr. Erin Flynn-Evans, a Harvard-trained sleep scientist with over 15 years of experience in sleep medicine, to tackle one of parents' biggest travel fears: jet lag and sleep disruption. Dr. Flynn-Evans breaks down the science of circadian rhythms in a way that's actually practical (not overwhelming!) and shares actionable strategies for helping your kids—and yourself—adjust to new time zones.
From understanding why your toddler is wide awake at 2 a.m. in Paris to learning which items actually matter on your packing list, this conversation is packed with expert insights that will make you feel equipped and confident to plan that trip you've been putting off.
What You'll Learn:
- The science behind circadian rhythms and what's actually happening in your child's body during jet lag
- Specific strategies for eastward vs. westward travel
- Why traveling with infants might actually be easier than you think
- How to embrace cultural norms (hello, 10 p.m. Italian dinners!) without derailing sleep
- The essential vs. unnecessary items for your travel packing list
- Helpful phrases to use when negotiating with your wide-awake four-year-old at 2 a.m.
- How to protect your own energy while managing your kids' sleep schedules abroad
- Why Dr. Flynn-Evans believes the transformative power of travel is worth the temporary disruption
About Our Guest:
Dr. Erin Flynn-Evans is a Harvard-trained sleep scientist who worked in the Division of Sleep Medicine at Harvard Medical School and Brigham and Women's Hospital for over 15 years. She's a member of the American Academy of Sleep Medicine and the Society for Research on Biological Rhythms, with 65 published peer-reviewed articles examining the effects of sleep loss and circadian misalignment.
She's co-author of "Baby Sleep Science Guide: Overcoming the Four-Month Sleep Regression" and co-founder of Baby Sleep Science, a resource center providing parents with customized, science-backed sleep solutions. She holds a PhD from the University of Surrey in the UK and a Master in Public Health from Harvard School of Public Health.
Most importantly? She's a mom of two who has traveled the globe with her kids and has a refreshing perspective on integrating motherhood with her career.
Key Takeaways:
✈️ Light is your secret weapon: Use bright morning light when traveling east, evening light when traveling west to help reset circadian rhythms
🌍 Embrace the culture: Sometimes staying on home time and enjoying late dinners abroad is easier than forcing a shift
👶 Infants are portable: Young babies' flexible sleep schedules can actually make them easier travel companions than older kids
🧳 Pack smart, not heavy: Familiar sleep cues (sleep sack, lovey) matter more than recreating your entire home routine
⏰ Compromise is key: Start with later bedtimes when traveling east, gradually shift earlier each day
🛏️ Routines still matter: Maintain shortened versions of bedtime routines to signal sleep time
💡 Creative solutions work: Aluminum foil on windows in Iceland's 24-hour daylight? Totally valid!
Resources Mentioned:
Baby Sleep Science: www.babysleepscience.com
- Free blog with comprehensive sleep resources
- Free jet lag travel guides for planning your trips
