How to avoid jet lag: expert tips for restful travel

Ughh. Jet lag. One sure fire way to put a damper on your travel plans; leaving you feeling tired, disoriented, and grossly out of sync. When you’re travelling across multiple time zones, understanding how to avoid jet lag can make all the difference to the first few days of your trip. So, we’ve thrown together this list of expert tips to help you minimise jet lag symptoms and help your body adjust quickly – so you can make the most of your time and energy when you arrive at your destination! 

Why does jet lag happen?

First, let’s break down why jet lag even happens. Jet lag occurs when your circadian rhythms (your body’s natural internal clock) are disrupted by travelling across multiple time zones. This internal clock regulates important processes like sleeping and eating, and it relies on cues like sunlight to determine the time of day. When you change time zones abruptly, your body struggles to synchronise with the new local time, leading to feelings of fatigue and difficulty falling asleep, amongst other unpleasant symptoms. 

What are 5 symptoms of jet lag?

The symptoms of jet lag can vary, but here are five common ones: 

• Fatigue and daytime drowsiness: You may feel tired even after a full night’s sleep. Not a great way to start the day… 
• Difficulty falling asleep or staying asleep: Your internal clock may not align with the local time, making it hard to rest.  
• Trouble concentrating: Mental fog and reduced focus are common as your brain adjusts. (So don’t be too hard on yourself if even checking into your hotel feels like a harder task than usual.) 
• Digestive problems: Your eating schedule is tied to your circadian rhythms, so changes can cause discomfort. 
• Mood changes: Irritability can result from disrupted sleep patterns.*

*This one certainly didn’t come from personal experiences… but my housemate may argue differently.

What is the best way to prevent jet lag?

While you may not be able to avoid jet lag compleeeeetyly, preparing for a long haul flight and taking steps to prevent the laggy lag is key. Here’s how to set yourself up for success: 

• Adjust your schedule before travelling: Gradually shift your sleep and mealtimes to match your destination’s time if you can, ideally a few days before departure. 
• Stay hydrated: Dehydration can worsen jet lag symptoms, so keep your emotional support bottle close and drink plenty of water before, during, and after your flight. To help with the journey, here are a few other suggestions for carry-on luggage essentials. Thank me later.  
• Use light exposure strategically: Light exposure helps reset your circadian rhythms. Spend time in natural daylight at your destination to help your body adjust. 
• Avoid caffeine and alcohol on the flight: I know, I hate the sound of this too and I hate to be the bearer of bad news here, but alcohol and caffeine can interfere with your ability to sleep and make it harder for your body to adjust. 
• Consider a sleep aid carefully: If you’re flying overnight, a mild sleep aid like melatonin can help you rest. However, consult with a healthcare professional before using one. 

Pro tip: Pair these tips with some genius flight hacks to make your journey as smooth as possible, and you’ll already be one step ahead of the game. 

How do I fix jet lag ASAP?

If you’re already experiencing jet lag, follow these steps to recover quickly: 

• Sync with local time immediately: Upon arrival, adapt to the local time by eating and sleeping according to your new city’s schedule. 
• Stay awake during the day: I know it can be tempting to have a cheeky nap, but even if you’re tired, staying awake until evening can help your body adjust faster. 
• Take short naps wisely: If you can’t stay awake, limit naps to 20–30 minutes to avoid interfering with your nighttime sleep. 
• Expose yourself to natural light: Sunlight is seriously one of the best tools for resetting your internal clock. 
• Exercise lightly: Physical activity can help combat fatigue and realign your circadian rhythms. 

And hey, if flight delays or cancellations throw a spanner in your schedule, don’t panic. Having a plan in place to manage those hiccups can also help minimise the stress that makes jet lag worse. 

Well, there you have it – long-haul travel doesn’t have to mean days of sluggishness. By understanding how to avoid jet lag, staying proactive, and giving your body time to adjust, you can reduce its impact and feel refreshed when you arrive at your destination. Remember, your internal clock is resilient (just like you!) and will adapt to the new schedule with the right cues and practices. So, you ready to travel? Use these tips, and jet lag won’t stand a chance!