Flying from Europe or America to Phuket means a six to twelve hour time shift, and kids pay for it harder than adults. A 2026 family travel guide suggests the work starts well before you board.
For a time difference of six to nine hours, start three to five days early. Move bedtime and wake time by 15 to 30 minutes a day, earlier for eastbound trips and later for westbound, and line up meals, outdoor play and naps with the new clock.
On the plane, set watches to destination time at boarding and follow that clock. For an overnight flight landing in the morning, encourage sleep on board. For a daytime flight landing in the evening, keep naps short so your child is ready for local bedtime. Offer water, and go easy on sugary drinks.
After landing, get daylight on day one, without strenuous activity. If you arrive in the morning, a nap of 60 to 90 minutes can help, but wake your child and keep them active, then aim for a normal local bedtime. Keep the first two days light.
Two honest gaps. The guide stresses daylight but gives no timing, and it does not discuss melatonin. It only says sedative sleep medicines are generally not recommended for children on flights and to talk to a professional before using any medication.
Expect a few rough nights anyway. The aim is a shorter rough patch, not none.