How to Beat Jet Lag

Jet lag happens when your internal body clock is out of sync with the local time at your destination. It can cause tiredness, poor sleep, headaches, low mood and an upset stomach. You can’t eliminate it entirely, but with some planning you can shorten it and enjoy your trip sooner.

Prepare in the Days Before You Fly

A little preparation gives your body a head start, especially when you’re crossing several time zones.

1. Shift your schedule gradually. For a few days before departure, go to bed and wake up a little earlier if you’re flying east, or a little later if you’re flying west.
2. Get plenty of rest. Starting a trip already short on sleep makes jet lag worse.
3. Plan your arrival. If you can, choose a flight that lands in the late afternoon or early evening, so you only need to stay awake a few hours before bedtime.
4. Avoid a packed first day. Leave room in your schedule to adjust rather than booking important meetings or tours straight away.

Make the Flight Work for You

As soon as you board, set your watch and phone to your destination’s time and start thinking in that time zone. Try to sleep on the plane if it’s night-time where you’re going, and stay awake if it’s daytime there.

• Bring an eye mask, earplugs or noise-cancelling headphones and a neck pillow to help you rest.
• Drink water regularly, as cabin air is dry.
• Go easy on alcohol and caffeine, which can disrupt sleep and add to dehydration.
• Get up and walk around the cabin when it’s safe to do so, and stretch your legs while seated.
• Eat lightly, and if possible time meals to match your destination’s schedule.

Reset Your Body Clock on Arrival

Light is the most powerful signal for your body clock, so use it deliberately. Spend time outdoors in daylight during the day at your destination, especially in the morning if you’ve flown east or in the afternoon if you’ve flown west. In the evening, dim the lights and limit bright screens before bed.

Stick to local times for meals and bedtime from the very first day, even if you don’t feel hungry or sleepy. If you desperately need a nap, keep it short, around twenty to thirty minutes, and take it before mid-afternoon so it doesn’t ruin your night’s sleep. Gentle exercise, such as a walk, can also help you feel more alert.

A Note on Sleep Aids

Some travellers consider sleep aids or supplements to help adjust. Their availability and rules vary by country, and they aren’t suitable for everyone. Speak to a doctor or pharmacist before using any medication, particularly if you have health conditions or take other medicines.

Quick Recovery Tips

• Expect to feel a bit off for a few days after long journeys, and be patient with yourself.
• Keep your hotel room cool, dark and quiet.
• For very short trips, it may be easier to stay on your home schedule.
• Use the same strategies in reverse when you return home.