Our Best Tips to Avoid Jet Lag

Everyone has heard of it, but what exactly is jet lag? According to the NHS, jet lag is “when your normal sleep pattern is disturbed after a long flight.” Symptoms include difficulty sleeping and waking on time, exhaustion, and concentration and memory problems.

Arriving in a very different time zone can throw our body clocks out of sync. Jet lag is generally worse when travelling from West to East. This is because the day gets longer westbound and shorter eastbound. It’s easier to stay up late than go to bed early. For example, if you’re travelling to the USA, you might be able to adjust when you get there, but jet lag might appear on your return home.

Which destinations are most likely to cause jet lag?

Based on popular UK destinations and their time zone differences, we’ve compiled a list of destinations and their jet lag risk. It’s different for the journey out and the journey back, so we’ve included comparisons for both.

Common UK destinations and jet lag risk

The direction of travel has a big impact, but any long-haul journey can cause disruption. So, how can you prepare?

How to prevent jet lag

It isn’t possible to prevent jet lag altogether, but there are many options to manage and reduce the symptoms. The key is preparation and rest, in the days leading up to your trip, on the flight, and on arrival.

Before travelling:

• Adjust your sleep schedule: Shift your sleep and wake times closer to your destination’s time zone 3–5 days before departure.
• Get plenty of rest: Aim for high-quality sleep in the days leading up to your trip; avoid late nights or sleep deprivation.
• Stay hydrated: Drink plenty of water before your flight, as dehydration can worsen fatigue.
• Limit alcohol and caffeine: Reduce intake in the days before your trip to help normalise your sleep-wake cycle.
• Pre-book essentials: Book airport hotels, transport, and meals in advance to reduce stress upon arrival.

During the flight:

• Set your watch to your destination’s time zone: Start adjusting mentally to the new schedule while still in the air.
• Stay hydrated: Drink water regularly throughout the flight and avoid alcohol and excessive caffeine.
• Sleep strategically: Try to sleep only if it’s nighttime at your destination. Use eye masks, earplugs, or noise-cancelling headphones to improve rest.
• Move around: Stretch or walk the aisle every 1–2 hours to maintain circulation and reduce stiffness.
• Eat light meals: Heavy meals can affect sleep and digestion. Opt for lighter, healthier options.

When you arrive: 

• Adjust to local time: Eat and sleep according to local hours, even if it feels unnatural at first.
• Get outside: Daylight, especially in the morning, helps reset your internal clock.
• Stay gently active: Walking or light movement can fight fatigue and help you sleep better later.
• Take it slow: Don’t overplan your first day. Allow time to rest and adapt.

How to recover from jet lag

If you’re already feeling jet lag’s tiredness, poor sleep or brain fog, don’t worry. The key is to help your body adjust slowly. Stay hydrated, move around during the day, and get plenty of rest. Jet lag usually fades after a few days, but these tips can make you feel better faster and help you get used to the new time zone.

Quick tips to manage jet lag:

• Get natural light: Spend time outdoors in the morning if travelling east, or in the afternoon if travelling west.
• Avoid caffeine and alcohol close to bedtime: These can disrupt sleep and prolong recovery.
• Take naps (20-30 minutes): Useful for temporary relief, but avoid long naps that throw off your sleep cycle.
• Use melatonin wisely: Consider taking a small dose 30–60 minutes before your new bedtime, especially after eastbound flights.
• Relax before bed: Try breathing exercises, light stretching, or a warm shower to help wind down.

Jet Lag: FAQs 

How long does jet lag last?

Jet lag typically lasts 1 to 2 days, depending on the time zones you’ve crossed. Some people adjust faster than others, but it can take up to a week to fully recover.

Why is jet lag worse when travelling east?

When travelling east, your body’s day gets shorter, which is harder for your internal clock to handle. It’s easier to stay up late than to go to bed early, making it more challenging to adjust.

Can you prevent jet lag?

You can’t completely prevent jet lag, but you can reduce its effects. Start adjusting your sleep schedule a few days before your trip, stay hydrated, and avoid alcohol or caffeine close to bedtime.

Should I take medication for jet lag?

Melatonin supplements can help some people, especially on eastbound flights. However, it’s a good idea to consult with a doctor before using any medication or supplement.

How can I sleep better on the plane?

To sleep better during the flight, use an eye mask and earplugs to block out light and noise. Try to avoid caffeine and alcohol as they can disrupt sleep quality.

What should I do if I arrive early in the morning?

If you arrive early, try to stay active and avoid taking long naps. It’s important to adapt to the local time and stay awake until a reasonable bedtime.

Does jet lag affect everyone the same way?

No, jet lag affects people differently. Young people and frequent flyers tend to adjust quicker, while older adults or those with health issues may take longer to recover.

Can food help with jet lag?

Eating light, balanced meals can help regulate your sleep cycle. Avoid heavy or spicy foods close to bedtime, as they can cause discomfort and make it harder to fall asleep.

Main image: Annie Spratt – Unsplash