There’s no question that in today’s fast-paced travel environment, we expect instant, seamless communication – and a journey that doesn’t leave us feeling like a zombie. We want to land ready to explore, not crash. So, what if we told you that conquering jet lag doesn’t start when you land, or even when you pack, but when you hit that “book flight” button?
Say goodbye to the dreaded post-flight slump and hello to fresh-faced adventures! Thanks to Skyscanner, here are some useful tips to beating the brain fog.
Phase 1: Pre-flight prowess – your jet lag prevention masterclass
1. Pick your path wisely (east to west is best)
Think of your body clock like a finicky alarm. When you fly east to west, you’re essentially “extending” your day, which is way easier for your internal rhythm to handle. Flying west to east? That’s like trying to rush your alarm forward – a recipe for a seriously grumpy body clock. Choose your direction strategically to give yourself a head start!
2. Land like a local (hello, morning)
If you can swing it, aim to arrive in the morning at your destination. Stepping out into the glorious daylight will be your secret weapon. It helps you stay awake, soak in the new vibe, and resist the magnetic pull of that comfy hotel bed right away. The sooner you embrace local time, the better!
3. Embrace the glorious stopover
Who says travel has to be a non-stop endurance test? If your itinerary allows, a stopover is a game-changer! Breaking up a long journey, stretching out in a real bed (horizontally!), and even squeezing in a mini-adventure in a new city is never a bad idea. It’s like a mini-vacation before your main vacation, giving your body crucial time to recalibrate. Treat yourself – it’s worth it!
4. The great sleep swap: pre-adjust like a pro
Think of this as your internal time machine. A few days before you fly, start shifting your sleep schedule by an hour each day to get closer to your destination’s time zone. Going to bed a little earlier or later, waking up likewise – it’s all about gentle adjustments that minimize the shock to your system upon arrival. Easy peasy!
5. Resist the pre-flight all-nighter
We get it. The temptation to stay up packing, organising, or just enjoying those last few hours before a big trip is real. But trust us, pulling an all-nighter before a long flight is a fast track to exhaustion. Prioritise a good night’s sleep. Your well-rested self will thank you profusely when you’re soaring through the clouds.
Phase 2: Fueling your journey – what to sip & skip!
6. Hydrate, hydrate, hydrate: water is your wingman!
This isn’t just a suggestion; it’s a golden rule! Staying hydrated is absolutely crucial for beating that post-flight “blah” feeling. Forget feeling like rubbish – keep that water bottle handy and sip, sip, sip throughout your entire journey. Your body will sing your praises.
7. You booze, you lose
For those who drink, resist the urge! Alcohol and altitude are a nasty combination. You’ll feel the effects much more intensely in the air, and a mid-air buzz quickly turns into a monstrous hangover. Jet lag PLUS a fuzzy brain? That’s a party you definitely don’t want to attend. Stick to water!
8. Coffee is not your co-pilot
We love our morning brew, but when it comes to long-haul flights, caffeine is not your friend. Coffee, energy drinks, even fizzy sodas – they’ll keep you wired, making it harder to adjust your sleep when you land. Swap them out for a soothing herbal tea or, you guessed it, more water! You want to ease into rest, not fight it.
Phase 3: In-flight finesse – smart moves in the sky
9. Ditch the pills, embrace natural Zzz’s (Doctor’s orders only!)
Popping a sleeping pill might seem like a shortcut to dreamland, but unless your doctor specifically recommends it, it’s best to avoid. Some can leave you feeling groggy and disoriented long after you’ve landed, making jet lag even worse. Aim for natural sleep if you can.
10. Clock it like a local
As soon as you are airborne, change your watch to your destination’s time. This way, you can mentally commit to that new schedule. If it’s bedtime at your destination, try as much as possible to sleep. If it’s morning, try to stay awake. This tiny trick helps your brain to start adjusting from the moment you take off.
11. Stretch it out
Yes, space is tight, but even a little movement goes a long way. Get up, walk the aisle when safe, and do some gentle stretches. This isn’t just about avoiding DVT (deep vein thrombosis); it boosts circulation and helps combat the sluggishness jet lag can bring. Get that blood pumping!
Phase 4: Landing like a boss
12. Chase the sun
You’ve landed! Now, your most powerful ally against jet lag is waiting: sunlight. Even on a cloudy day, get outside and soak up as much natural light as possible. This is the ultimate reset button for your internal clock, telling your brain, “Hey, new time zone, new day!”
13. A little movement goes a long way
No need for a marathon right after your flight! But a gentle walk, some light stretches, or even just exploring your immediate surroundings on foot will do wonders. It refreshes your body, boosts endorphins, and gets you outside into that crucial sunshine.
14. Commit to the new normal
This is the big one. As tempting as it is to collapse into bed upon arrival, resist! Push through the day as much as you can. Staying awake until the local bedtime will help you get a solid, restorative sleep on your first night, setting the stage for a much faster recovery. Power through!
15. Be kind to yourself
Here’s the golden rule – generally, your body needs about one day to recover for every hour of time zone change. So, if you’ve crossed a dozen time zones, expect to feel a bit “off” for a while. Knowing this helps manage expectations and lets you be patient with yourself. It’s a journey, after all.
