Preventing jet lag: 10 tips to adjust faster to a new time zone
You have finally arrived at your destination, but your body thinks it is the middle of the night. During the day you are tired and at night you lie wide awake. That is jet lag. On long-haul trips to Thailand, Indonesia or the United States in particular it can affect your first holiday days considerably. Fortunately there is a lot you can do about it.
What is jet lag?
Your body has an internal clock that determines when you get tired, feel hungry and are awake. Fly across several time zones and that clock no longer matches local time. Your body then needs a number of days to adjust. A common rule of thumb is about one day per hour of time difference.
Why is flying east harder?
Fly east, for example to Asia, and you have to go to sleep earlier than you are used to. Most people find that harder than going to bed later, which is what flying west requires. That is why many travellers suffer more from jet lag after a flight east.
Before your flight
- Shift your rhythm in advance. For a few days before departure, go to bed half an hour to an hour earlier (flying east) or later (flying west) each day.
- Set off rested. Do not start your trip short of sleep because you packed late into the night.
- Choose your flight wisely. Arriving in the afternoon or early evening means you only have to stay awake a short while until bedtime.
During your flight
- Set your watch to local time as soon as you board and live by that time as much as you can.
- Sleep when it is night at your destination. A neck pillow with eye mask and earplugs helps you sleep even in an aeroplane seat. You will find more tips in sleeping on a plane.
- Drink enough water and go easy on coffee and alcohol.
After arrival
- Go outside. Daylight is the strongest signal for your internal clock. After a flight east, morning light helps most; after a flight west, light late in the afternoon.
- Nap briefly, or not at all. If you are very tired, keep a nap short (20 to 30 minutes at most) and not too late in the afternoon.
- Eat at local times. Your meals also help your body adjust.
- Make your room dark and quiet. Use earplugs and an eye mask to sleep undisturbed, even when it is already light outside.
Handy for your hand luggage
- Memory foam neck pillow with eye mask and earplugs
- Reusable earplugs
- Footrest for the plane (check beforehand whether your airline allows it)
- An empty water bottle to fill after security
Frequently asked questions
How long does jet lag last?
That differs per person. A common rule of thumb is about one day per hour of time difference. With the tips in this article it is often quicker.
Is jet lag worse flying east or west?
Most people suffer more from jet lag when flying east, because they then have to go to sleep earlier than they are used to.
Should I sleep on the plane?
Try to sleep when it is night at your destination and to stay awake when it is daytime there.
Do sleeping pills or melatonin help against jet lag?
Do not take anything without advice. Speak to your GP or pharmacist if you are considering using something.
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