Whether you’re travelling from the UK to New York, Japan or Australia for a much-needed holiday, planning a long-haul trip is an exciting experience. But, if you cross multiple time zones, you may feel tired, unable to sleep at night, and tempted to nap during the day. Knowing how to avoid jet lag can make your trip more comfortable.
Jet lag can make it difficult to sleep, focus, eat and be active during the first few days at your destination.
Fortunately, there are practical steps that can be taken to minimise its impact. By preparing before departure, managing your sleep during the flight and adjusting to local time after landing, you can make your journey more comfortable.
At World Flight Vibes, we believe a great travel experience starts before you reach your destination. In this guide, you’ll discover how to avoid jet lag as much as possible, with practical jet lag tips, advice on how to prevent jet lag and simple jet lag remedies to help you settle into a new time zone.
What Is Jet Lag and Why Does It Happen?
Jet lag is a temporary disruption of your body’s internal clock that occurs when you cross several time zones in a short period of time. Your body has a natural 24-hour cycle, called the circadian rhythm, that helps you know when you are sleepy, awake and hungry.
When you take a long-haul flight, your destination’s local time may be several hours ahead of or behind your usual routine. Your body clock doesn’t change overnight, so there is a mismatch between the time your body expects and the time on the clock.
For instance, if you are flying from London to Tokyo, it could be daytime in Tokyo, but you are still feeling sleepy.
Common jet lag symptoms include:
- Difficulty falling asleep at the local bedtime.
- Waking up too early or struggling to get out of bed.
- Daytime tiredness and low energy.
- Difficulty concentrating or remembering things.
- Changes in appetite and digestion.
- Irritability or changes in mood.
The NHS advice on jet lag says symptoms typically get better in a few days as your body gets used to the new time zone.
Jet lag is not the same as fatigue from traveling. While it’s normal to feel tired after a long flight, jet lag is more commonly linked to crossing several time zones and to the body’s natural sleep-wake cycle.
The first step in knowing how to avoid jet lag or minimise its effects on your next trip is to understand what causes it.
1. Start Adjusting Your Sleep Schedule Before Departure
The best way to get ready for a long-haul flight is to begin making changes to your daily routine a few days before you travel.
Don’t change your sleep schedule right away after you arrive, but slowly shift your bedtime and morning routine to the new time zone. These are some easy jet lag tips for travellers who want to make the transition easier.
Travelling east
When travelling from the UK to places like Singapore, Thailand or Japan, you will typically be heading towards an earlier bedtime than the local time.
If you can, try to go to bed and get up 30-60 minutes earlier every day leading up to the trip.
Travelling west
If you are travelling from the UK to places like the USA, Canada or Mexico, consider shifting your sleep and wake times by a few minutes each day.
Making small changes can make the transition easier, but not too sudden.
Avoid sacrificing sleep before your flight
It can be tempting to stay up late packing, finishing work or getting everything ready for your holiday. But if you’re already sleep-deprived, the fatigue of travel can be harder to deal with.
Try to get the normal amount of sleep in the days leading up to the trip and allow sufficient time to prepare without rushing.
World Flight Vibes tip: Set your phone or watch to your destination’s time zone a few days before travelling. This is a simple habit that can help you to start thinking about sleep, eating and waking up after arrival.
2. Choose Your Flight Time Carefully
Your travel schedule may affect your ability to adjust to your destination’s time zone.
If you have some flexibility when booking, consider how your departure and arrival times fit into your normal sleep routine and the local time at your destination. Planning ahead is one useful way to prevent jet lag from becoming too disruptive.
For instance, if you are flying overnight, you might be able to sleep on the flight if it is night time at your destination. But this is subject to your route, departure and arrival time.
If you arrive early in the morning after a sleepless night, you may feel tired, but if you arrive later in the day, you can stay awake for a reasonable amount of time before heading back to bed locally.
The optimal flight time for each individual is not the same. The key is to consider your destination’s time zone and plan your sleep around it.
When comparing flights, think about:
- Whether you’ll have a realistic opportunity to sleep on board.
- What time you’ll arrive at your destination.
- Whether you’ll need to drive, attend meetings or start activities immediately after landing.
- Whether a stopover will give you a useful opportunity to rest or make the journey more tiring.
If you have an important event, such as a wedding or business meeting, soon after you arrive, plan to travel early enough to allow you to adjust.
Read our long-haul flight tips for more ways to make your trip comfortable.
3. Set Your Watch to Your Destination’s Time
After you get on your plane, adjust your watch and phone to the time in your destination country.
This is a simple but useful way to organise your activities during the journey. Instead of the normal UK routine, consider when it would be time to sleep, eat or get up at your destination.
If it is nighttime at your destination, try to rest during the flight. If it is daytime, you might want to stay awake, especially if you are expecting to arrive during the day.
Of course, this isn’t always straightforward. The amount of rest you can get will depend on your flight schedule, cabin environment and sleep ability.
Don’t worry if you cannot sleep on demand. Even if you’re not doing anything loud, dimming the screen and making it comfortable can make the trip less tiring.
The aim is to begin moving towards your new routine rather than expecting to adjust perfectly before landing. This is a practical step when considering how to avoid jet lag on a long-haul journey.
4. Make Sleep Easier During Your Long-Haul Flight
If you are flying a long-haul flight, getting some good sleep can help you cope with fatigue and make the first day at your destination easier.
However, sleeping on a plane is not always easy. Cabin noise, lighting, temperature changes and limited space can all interfere with your ability to rest.
There are a few simple things that can help.
Pack a small sleep kit
Consider bringing the following items in your hand luggage:
- Eye mask: Helps block out cabin lighting.
- Earplugs: Can reduce disruptive background noise.
- Travel pillow: Provides extra support for your head and neck.
- Comfortable layers: Help you adapt to changing cabin temperatures.
- Headphones: Can be useful for listening to relaxing audio or reducing distractions.
There’s no need to buy fancy travel gear to increase your odds of getting a good night’s sleep. Even a comfortable layer of clothing and an eye mask can help.
Limit distractions before sleeping
If you are going to sleep during the flight, turn down your screen, mute notifications and avoid watching stimulating content just before sleep.
A relaxation technique, like slow breathing or listening to quiet music, can also help you unwind.
Don’t force yourself to sleep
If you can’t sleep, don’t get frustrated, just lie down and rest. Worrying about sleeping the right amount can make it more difficult to relax.
If you need more tips, the NHS jet lag guide suggests sleeping when it is nighttime in your destination country and using an eye mask and ear plugs if they are helpful.
One of the most important tips for how to avoid jet lag is to get plenty of sleep, but sleeping during the flight doesn’t necessarily mean you will be completely free of jet lag.
5. Stay Hydrated and Be Mindful of Caffeine and Alcohol
Staying comfortable during a long flight is important, particularly when you’re trying to arrive feeling ready to explore.
Take water on a regular basis during your trip and have a water bottle on hand if airport security regulations and airline policies allow.
There is no need to drink too much. Just drink water throughout the flight, particularly if you’re in the cabin for a long time.
Limit alcohol
Although alcohol can make you feel sleepy initially, it can disrupt the quality of your sleep. It may be more difficult to get a good night’s sleep when you arrive if you drink during a long-haul flight.
If you want to minimise jet lag, you should avoid drinking alcohol on the flight.
Be strategic with caffeine
Coffee, tea and other caffeinated drinks can help you feel more alert temporarily. But drinking caffeine near bedtime can make it harder to fall asleep.
If you are attempting to sleep during the flight, don’t use coffee to make it through the hours leading up to the flight.
Once you are here, caffeine can help you stay alert during the local day, but not late in the day if it might disrupt your sleep.
These are practical jet lag tips that help you sleep without using complicated products or treatments.
Keep in mind that hydration can help you feel better, but it is not a cure-all for jet lag. A better strategy is to incorporate healthy lifestyle changes and an appropriate sleep routine.
6. Move Around During the Flight
Staying in the same position for hours can make you feel stiff and uncomfortable when you land.
Where it is safe to do so, get up periodically to walk around the cabin, stretch your legs and change position. You can also perform gentle seated movements, such as ankle circles and foot flexes.
Follow the cabin crew and stay seated with seat belt on as directed.
While moving around is not a cure for jet lag, it can help you feel better after a long flight.
It is also important to differentiate jet lag from other health issues associated with travel. Some passengers may be at risk of developing blood clots if they are not moving for long periods. If you have a history of blood clots or other medical conditions that may be relevant, please consult with a personalised recommendation before travelling.
For more information on health issues related to air travel, please refer to the UK Civil Aviation Authority’s air travel and health guidance.
7. Adjust to Local Time as Soon as You Arrive
The first thing to do when learning how to beat jet lag is to begin to adopt the local routine after arrival.
Your body clock will need to adjust, but your daily routine can help give it cues as to when to be awake and when to be asleep.
Eat according to local mealtimes
Eat at times that are convenient for the destination, not UK time.
No drastic changes to your diet are necessary. Eating at the right time of day at regular local times can help to create a regular routine.
Stay awake until a reasonable local bedtime
If you come in the morning or afternoon, stay awake until a reasonable bedtime at your destination, if you feel safe and well enough.
Sleeping for several hours during the day may make it more difficult to fall asleep at night.
If you’re struggling to stay awake, a short nap may help you feel more alert. Be short and don’t let it become a long afternoon nap.
Avoid oversleeping in the morning
Set an alarm to help you wake up at a reasonable local time. Getting up consistently can help you establish a routine over the next few days.
The NHS jet lag tips include getting to the new time zone as soon as possible and getting out in the daylight to help your body clock adjust.
One of the most helpful tips for how to avoid jet lag and getting the most out of the first few days of your holiday is to follow the local time after you arrive.
8. Use Natural Daylight to Help Reset Your Body Clock
One of the primary environmental cues that helps to regulate your sleep-wake cycle is natural light.
If you are going to be outside during the day at your destination, this can help your body adjust to the local time.
For example, after arriving at a sunny destination, you could take a gentle walk, sit outdoors for breakfast or explore your local surroundings instead of spending the entire day in your hotel room.
However, timing matters. The best time to look for daylight may vary depending on the number of time zones crossed and the direction of travel (east or west).
When crossing many time zones, don’t assume that bright morning light is always the best choice. For very challenging trips, a customised light-exposure plan might be more suitable.
The best place to begin for most travellers is to get outside during the local day and stick to a regular sleep-wake cycle, avoiding long naps during the day.
Don’t forget to take precautions against the sun based on the conditions of the destination, especially in hot climates.
Daylight, sleep and regular daily routines are important considerations when looking at how to prevent jet lag. For complex journeys across many time zones, seek reliable advice about the best timing for light exposure.
9. Understand the Difference Between Eastbound and Westbound Travel
Your travel direction may affect your body’s adjustment to a new time zone.
Eastward travel is more challenging for many travellers because the body clock tends to adjust earlier when travelling east. The adjustment is typically later for westbound travel, and may be easier for some.
But the number of time zones crossed, your usual sleep schedule and when you are exposed to light can all influence your experience.
| Travel direction | Example from the UK | Practical approach |
| Eastbound | UK to Japan | Consider gradually moving bedtime earlier before departure. |
| Westbound | UK to the USA | Consider gradually moving bedtime later before departure. |
| Short trip | UK to a nearby time zone | Consider whether changing your entire sleep routine is necessary. |
These are general guidelines and not rules. It depends on your travel plans and personal sleep schedule.
If you’re travelling for only two or three days, it may be worth considering whether to remain closer to your home schedule, particularly if you’ll need to readjust shortly afterwards. This is mentioned in the NHS jet lag guidance.
Knowing the direction of travel can help you make better decisions on how to avoid jet lag, especially if you are traveling across multiple time zones.
10. Do Jet Lag Remedies Actually Work?
If you’re looking for ways to how to avoid jet lag, you’ll find many products and remedies that claim to help you sleep better or recover more quickly.
There are some strategies that can help you cope with symptoms, but there is no cure for jet lag.
Natural daylight and a consistent sleep schedule
These are practical starting points as they help the body’s natural sleep-wake cycle.
A combination of the right amount of daylight and a consistent local bedtime and morning routine can help you adjust to your destination.
Short naps
A brief nap may help to increase alertness if you are feeling sleepy during the day. But long or late naps can make it difficult to fall asleep at night.
Limit naps and avoid them near bedtime.
Melatonin and sleeping tablets
Melatonin is a hormone that helps to control the sleep-wake cycle. In some cases, treatments may be considered for jet lag, but suitability, timing and availability may differ.
The NHS says that melatonin is not routinely recommended for jet lag in general guidance due to uncertainty about the evidence. There are also risks associated with sleeping tablets, such as dependency on certain medications and daytime sleepiness.
If you are thinking of taking medication, talk to a GP or pharmacist, especially if you are taking other medicines, have an underlying health condition or need to drive after you arrive. Never mix sleeping pills with alcohol or use someone else’s prescription.
For more information, read the NHS advice on melatonin and common questions.
Supplements and other quick fixes
Beware of products that claim to cure jet lag. Evidence, safety and product quality can vary, and a supplement is not necessarily appropriate for everyone.
The most effective approach for most travellers is to plan ahead, sleep during the flight and set up a local schedule upon arrival.
These are practical jet lag remedies that are about controlling your routine and symptoms, not about finding a quick fix.
11. Create a Simple Jet Lag Recovery Plan
There is no need to follow a complicated programme to make your next long-haul trip easier. You can follow a simple plan to keep you organised and implement the tips for avoiding jet lag during the first few days of your trip.
Three days before departure
- Gradually adjust your bedtime towards your destination’s time zone.
- Maintain a regular sleep routine.
- Avoid deliberately cutting back on sleep.
- Check your flight and arrival times so you can plan when to rest.
During the flight
- Set your watch to the destination’s local time.
- Try to sleep if it is nighttime at your destination.
- Drink water regularly.
- Limit alcohol and avoid caffeine close to your intended sleep period.
- Stretch and walk around when safe and permitted.
On arrival
- Follow the destination’s local mealtimes.
- Spend time outdoors during the local day.
- Avoid long daytime naps.
- Go to bed at a reasonable local time.
- Set an alarm and establish a consistent wake-up time.
During the next few days
- Keep your sleep and wake times reasonably consistent.
- Continue spending time outdoors during daylight.
- Avoid excessive caffeine late in the day.
- Allow yourself time to recover rather than filling every hour with activities.
If you’re feeling extremely tired, prioritise rest and avoid driving or undertaking activities that require full alertness until you are fit to do so.
Following a simple plan can make your arrival more manageable, even if some jet lag symptoms remain.
Frequently Asked Questions About Jet Lag
How can I avoid jet lag on a long-haul flight?
It is impossible to prevent jet lag altogether, but you can minimise its impact. Sleep well before leaving, ease into the schedule, aim for a proper sleep time during the flight, drink water and follow the local schedule upon arrival. These are some of the steps that are useful for anyone who is looking into how to avoid jet lag.
How long does jet lag usually last?
Jet lag usually gets better in a few days as your body adjusts to the new time zone. The recovery depends on the number of time zones crossed, direction of travel, sleep pattern and other individual factors.
What are the common jet lag symptoms?
Common jet lag symptoms are daytime tiredness, trouble sleeping at night, waking up too early, poor concentration, changes in appetite and irritability. Symptoms are different for each person and typically get better as your body clock adjusts.
Is jet lag worse when travelling east or west?
Eastward travel is more difficult for many people because it usually involves a shift in the body clock to an earlier time. But the severity of jet lag is different for each person and also depends on the number of time zones crossed.
Should I sleep during a long-haul flight?
If it’s nighttime at your destination, it can be helpful to try to sleep during the flight. If it is daytime at your destination, it may be easier to follow the local routine after landing if you are awake. The best approach will also depend on your actual flight schedule and your ability to rest.
Does drinking water prevent jet lag?
Drinking water helps keep you comfortable on a long flight, but it is not a cure for jet lag. Other factors to consider are adjusting your sleep schedule, managing light exposure and following local time upon arrival.
Are there any effective jet lag remedies?
Some helpful strategies are a regular sleep routine, appropriate timing of daylight, reducing alcohol intake and avoiding caffeine near bedtime. For some, medication may be necessary, but it is important to consult a professional before taking sleep aids or supplements. These jet lag remedies can help you cope with the effects, but none of them is effective for everyone.
Should I take melatonin before a long-haul flight?
Melatonin is not appropriate for all individuals and may be effective depending on the person and the time. Do not use it for jet lag unless you have spoken to a GP or pharmacist first, and follow the NHS guidance on melatonin.
Can I avoid jet lag if I sleep on the plane?
If you sleep during the flight, it will help to minimise sleep loss, but it will not prevent jet lag. It can take a few days for your body clock to adjust to the new time zone.
Final Thoughts: Make Your Next Long-Haul Flight More Comfortable
Jet lag can dampen the excitement of a much-anticipated holiday, but a little preparation can help make the transition to a new time zone easier.
The best tips are straightforward: sleep before you travel, ease into the schedule, sleep at the right time on the flight, drink plenty of water, avoid alcohol and caffeine near bedtime, and adjust to local time upon arrival.
Keep in mind that people react in various ways. Give yourself some flexibility during the first few days, especially if you’re travelling across several time zones.
We’re here at World Flight Vibes to help you plan for a more comfortable and enjoyable flight, and to help you make the most of your destination. Use these jet lag tips as a starting point for your next adventure, and explore our long-haul flight tips to make travelling easier from take-off to landing.
Are you ready for your next adventure? Discover more travel inspiration and practical flight tips with World Flight Vibes.
