How to Beat Jet Lag on Long-Haul Trips

This guide is for anyone who has spent the first days of a long-haul trip wide awake at 3am and half asleep at lunch. You will learn why jet lag happens, how to prepare in the days before you fly, what to do on the plane, and how to use light, sleep, food and activity to settle into the new time zone faster. Everyone's body responds differently, and if you have a health condition, take regular medication, are pregnant or are thinking about sleep aids or supplements, speak to a doctor or pharmacist before your trip. General information, not professional advice.

What jet lag actually is

Your body runs on an internal clock, roughly 24 hours long, that controls when you feel sleepy, hungry and alert, along with your body temperature and digestion. This clock is set mainly by light, and also by meal times, activity and social routine. When you cross several time zones quickly, the clock is still running on home time while the world around you has moved on. The mismatch is jet lag.

Common effects include trouble falling asleep or waking far too early, daytime tiredness, poor concentration, low mood, headaches and an upset stomach. These usually ease as your clock shifts. The body generally adjusts by somewhere around an hour or so per day, although this varies a lot from person to person.

Jet lag is different from simple travel fatigue, which comes from a long day, poor sleep and stress and passes after a good night's rest. Jet lag lingers because it is a timing problem. The strategies below aim to shift your clock in the right direction, and to make you as comfortable as possible while it catches up.

Prepare in the days before you fly

You can give yourself a head start by nudging your body clock toward the destination before you leave. Even a small shift helps, especially on eastbound trips.

1. Work out the time difference Check how many hours ahead or behind your destination is on your travel dates. Daylight saving changes can alter the difference, so use a reliable world clock.
2. Shift your bedtime gradually For three or four days before an eastbound trip, go to bed and get up around an hour earlier each day. Before a westbound trip, shift later instead. Stop if it makes you exhausted; arriving rested matters more.
3. Move meal times with your sleep Eat breakfast, lunch and dinner in line with your shifted schedule. Meal timing helps reinforce the new rhythm.
4. Bank good sleep Avoid late nights and last-minute packing marathons. Starting the trip well rested makes a large difference.
5. Plan your arrival day Choose flights that land at a time that suits you, if you can. Many people find arriving in the late afternoon or early evening easiest, because they can stay up a few hours and then sleep.

If shifting your schedule at home is not practical because of work or family, do not worry. The preparation steps help, but most of the benefit comes from what you do on the flight and in the first two days. Focus on arriving rested and having a clear plan for light and sleep once you land.