Travelling across multiple time zones throws the body’s internal clock off balance, leading to fatigue, disrupted sleep, and difficulty concentrating. Jet lag can make even the most exciting journey feel exhausting. Some travellers take days to adjust, while others struggle for an entire trip. Adapting to a new time zone quickly is crucial for making the most of any journey, whether it’s for business or leisure.
Understanding how to beat jet lag begins with knowing what causes it, how long it takes to recover, and which strategies work best for minimising its effects.
Jet lag occurs when the body’s circadian rhythm, which regulates sleep, energy levels, and digestion, no longer aligns with the local time at the destination. The brain relies on light exposure to determine when to feel alert and prepare for rest. A sudden shift in time zones confuses this natural system, causing symptoms such as:
Recovery time mainly depends on how many time zones are crossed. Most travellers adjust at a rate of one day per time zone, although factors such as age, overall health, and sleep habits strongly influence how long it takes to overcome jet lag.
Preparation before a flight can significantly reduce the severity of jet lag. Gradually adjusting bedtime by an hour each night before departure will allow your body to ease into the new time zone. If the journey involves travelling east, sleeping earlier each night will assist with the transition. For westward travel, going to bed later will make the adjustment smoother.
Hydration is also just as important. Aeroplane cabins are dry environments that can lead to dehydration, intensifying jet lag symptoms such as headaches and fatigue. One should drink plenty of water before, during, and after the flight to help keep the body balanced. Caffeine and alcohol should be avoided, as they might interfere with your sleep quality and contribute to dehydration.
Adjusting to a new time zone should start while still in the air. Setting a watch or phone to the destination time when the plane takes off helps the brain prepare for the shift. This small but effective mental trick signals when to eat, sleep, and stay awake.
Sleeping on the plane ensures landing with some energy for flights arriving in the morning or afternoon. Carrying an eye mask, noise-cancelling headphones, and a neck pillow will create better conditions for rest during the plane journey. If the flight lands in the evening, staying awake during the trip makes sleeping easier upon arrival.
Movement is also crucial. Long-haul flights mean spending hours in a confined space, leaving travellers sluggish. Walking around the cabin periodically, stretching the legs, and adjusting posture reduces stiffness and improves blood circulation.
Each traveller reacts differently to time zone changes, but research suggests that it takes one full day per time zone crossed to adjust fully. If flying from London to New York (five-hour difference), most people recover within four to five days. Travelling from Dubai to Tokyo (five time zones ahead) may take the same time.
Westward travel tends to be easier to adjust to because the body experiences an extended day. In contrast, eastward travel requires an earlier bedtime, making it harder to fall asleep at night. The more time zones crossed, the longer the adjustment period.
The first 24 hours in a new time zone are crucial for resetting the body’s internal clock. Spending as much time outdoors in natural sunlight will help your brain adjust to the new schedule. Light exposure signals when to stay awake and when to prepare for sleep. For morning or afternoon arrivals, stepping outside and engaging in gentle physical activity will accelerate the shift. If arriving at night, dimming the lights and reducing screen exposure can help the body prepare for rest.
One of the most frustrating parts of jet lag is struggling to sleep at the right time. Establishing a bedtime routine that encourages rest is essential. Taking a warm shower, reading a book, or listening to calming music all help the body relax before bed. Keeping the room dark, quiet, and cool improves sleep quality.
Long-haul flights, disrupted sleep, and unfamiliar surroundings all contribute to fatigue. The last thing any traveller wants after landing is to wait at baggage claim or deal with airport formalities.
Beating jet lag requires a combination of pre-flight preparation, in-flight adjustments, and post-arrival strategies. Shifting sleep schedules in advance, staying hydrated, moving regularly during the flight, and maximising daylight exposure all contribute to faster recovery.
Committing to a strict schedule immediately after landing is one of the most effective ways to quickly overcome jet lag. Eating meals at the correct local times, limiting naps, and following a consistent bedtime routine all help reset the body’s internal clock.
Travelling across time zones no longer has to mean days of exhaustion. With the right strategies, adjusting to a new destination can happen in days rather than weeks.
The next time a long-haul flight is on the agenda, following these expert tips will support energy levels to remain high and sleep schedules to stay on track—making every journey more enjoyable.
