How to Beat Jet Lag on Long-Haul Flights
Jet lag happens when your body clock falls out of step with local time. These simple steps before, during and after the flight help you adjust faster.
Jet lag is what happens when you cross several time zones faster than your body clock can follow. You feel tired at midday, wide awake at 3 a.m. and hungry at odd hours. It cannot be avoided entirely, but a few habits can shorten it considerably.
Why it happens
Your circadian rhythm, the internal clock that regulates sleep, hunger and alertness, is set mainly by light. When you land in a new time zone, that clock is still running on home time. It typically adjusts by about an hour a day, which is why a large time difference can take several days to recover from. Flying east is usually harder than flying west, because it means shortening your day rather than lengthening it.
Before you fly
- Shift your schedule gradually. In the few days before departure, go to bed and wake up an hour earlier (if flying east) or later (if flying west).
- Arrive rested. Starting a long trip already short on sleep makes jet lag worse.
- Choose your flight time wisely. Where possible, pick a flight that lands in the afternoon or early evening, so you only need to stay awake for a few hours before a normal bedtime.
On the plane
- Set your watch to destination time as soon as you board, and start thinking in that time zone.
- Sleep, or stay awake, according to the destination clock. An eye mask, earplugs or noise-cancelling headphones make sleeping easier.
- Drink plenty of water. Cabin air is very dry.
- Go easy on alcohol and caffeine. Both disrupt sleep quality.
- Move around. Walk the aisle and stretch regularly to stay comfortable and support circulation.
After you land
- Get daylight at the right time. Light is the strongest signal for resetting your body clock. After flying east, seek morning light; after flying west, seek light in the late afternoon and evening.
- Eat on local time. Meal times help anchor your new routine.
- Keep naps short. If you must sleep during the day, limit it to 20–30 minutes and nap before mid-afternoon.
- Stay active. A walk outside combines light exposure and movement, two of the best tools you have.
- Plan a light first day. Avoid scheduling important meetings or long drives on the day you arrive.
What about melatonin?
Melatonin is a hormone that signals night-time to the body, and some travellers use it as a supplement to help adjust. Its rules and availability vary by country, and it does not suit everyone, so speak to a doctor or pharmacist before using it, especially if you take other medication.
Final thoughts
Jet lag is mostly a question of light, sleep and timing. Shift your routine before you go, live on destination time from the moment you board and get outside in daylight when you arrive. Your body will catch up faster than you expect.