Travelling across time zones can be exciting, especially if you’re heading off on holiday or travelling for business. But your body may not feel quite as enthusiastic. Enter jet lag – the common side effect of long-distance travel that can leave you tired, irritable, and out of sync for days.
Jet lag is more than just fatigue. It affects your sleep cycle, digestion, focus, and mood. The good news is that with a bit of planning, you can help your body adjust faster and minimise the worst of the symptoms.
Here’s how to outsmart jet lag and feel more like yourself, no matter where you land.
What is Jet Lag?
Jet lag is a temporary sleep disorder that happens when your internal body clock is out of sync with the new time zone you’re in. Your circadian rhythm – the natural cycle that tells your body when to wake, sleep, eat, and rest – takes time to adjust when you travel across multiple time zones.
Common symptoms include:
- Trouble falling asleep or staying asleep
- Waking up too early or feeling sleepy during the day
- Digestive issues or loss of appetite
- Difficulty concentrating or feeling unwell
The further you travel and the more time zones you cross, the more likely you are to experience jet lag. Flying east is often harder on the body than flying west, as it’s more difficult to force yourself to sleep earlier than to stay awake later.
1. Adjust Your Schedule Before You Fly
If you know you’ll be flying across multiple time zones, start adjusting your sleep and meal schedule a few days before departure.
Try going to bed an hour earlier or later each day depending on your destination. This gradual shift helps your body adapt before you even board the plane.
2. Stay Hydrated (and Skip the Caffeine and Alcohol)
Cabin air is dry and dehydration can make jet lag worse. Drink water before, during, and after your flight to help your body stay balanced.
It’s also a good idea to limit caffeine and alcohol while flying. Both can interfere with sleep and leave you feeling more sluggish on arrival.
3. Get Natural Light As Soon As You Land
Exposure to natural sunlight helps reset your body clock. Once you arrive, try to spend time outside during daylight hours, especially in the morning.
If you land during the day, resist the urge to nap. Go for a walk, eat something light, and wait until the local bedtime before going to sleep.
4. Eat Light and Move Often
Heavy meals and long periods of sitting can disrupt digestion and add to the discomfort of jet lag. Instead, eat light, nutrient-rich meals and stay active during your flight.
Simple stretches, walking the aisle, and rolling your ankles or shoulders can improve circulation and help your body adjust more easily to new routines.
5. Use Sleep Aids Mindfully
If you’re struggling to sleep in your new time zone, you might consider using a sleep aid. Natural options like melatonin supplements can help encourage sleep, but it’s best to speak with a healthcare professional before using anything new.
Avoid relying on sleeping pills, especially long-term. The goal is to support your body’s adjustment, not override it entirely.
Travelling Well Starts with Rest
Jet lag can take the shine off your trip if you don’t manage it well. By planning ahead and listening to your body, you can minimise disruption and feel more energised during your travels.
Whether you’re crossing continents or just a few time zones, supporting your body through the transition is the smartest way to stay well.