How Do You Avoid Jet Lag on a Long-Haul Flight?

You cannot always avoid jet lag completely on a long-haul flight, but you can reduce it a lot. The most effective steps are to start shifting your sleep schedule a few days before you leave, set your watch to destination time as soon as you board, sleep or stay awake on the plane according to the new time zone, get daylight at the right moments after you land, drink plenty of water, and switch to local mealtimes and bedtime from the first day. The idea is to help your body clock catch up as quickly as possible.

Jet lag happens because your internal clock, which governs when you feel sleepy and alert, stays on your home time zone while the world around you has moved ahead or behind. Crossing several time zones in a few hours leaves your body temporarily out of sync.

Before you fly

Shift your schedule gradually

If you can, start adjusting a few days before departure. When flying east, go to bed and wake up a little earlier each day. When flying west, shift later. Even moving your routine by an hour or so per day for a few days gives you a head start.

Arrive rested

It is tempting to stay up late packing, but starting a long trip already sleep-deprived makes jet lag worse. Try to get good sleep in the nights before you leave.

Plan your arrival time

If you have a choice of flights, consider what time you will land. Arriving in the afternoon or early evening often makes it easier to stay awake until a reasonable local bedtime and then sleep through the night.

On the plane

Switch to destination time

As soon as you board, set your watch and phone to your destination’s time zone and start thinking in that time. If it is night at your destination, try to sleep. If it is daytime, try to stay awake.

Make sleep easier

Long-haul cabins can be noisy and bright. A few items help:

• An eye mask to block light.
• Earplugs or noise-canceling headphones.
• A neck pillow for support.
• Comfortable, loose clothing and layers, since cabin temperatures vary.
• A window seat if you want to lean against something and avoid being disturbed.

Stay hydrated

Cabin air is dry, and dehydration can leave you feeling more tired and sluggish. Drink water regularly throughout the flight. Many travelers find it helps to limit alcohol and caffeine, which can interfere with sleep and add to dehydration.

Move around

Get up, walk the aisle and stretch every couple of hours when it is safe to do so. Simple seated exercises, like flexing your ankles and rolling your shoulders, help you feel less stiff on arrival.

Eat lightly

Heavy, rich meals can leave you feeling uncomfortable. Lighter options and eating in line with destination mealtimes can help your body adjust.

After you land

Get the right light

Light is one of the strongest signals for your body clock. Daylight helps you adjust, but timing matters.

• After flying east, morning light is generally helpful, while bright light late in the evening may make it harder to fall asleep.
• After flying west, afternoon and early evening light helps you stay awake longer and shift later.

As a simple rule, spend time outdoors during the day at your destination, particularly in the first couple of days.

Adopt local time immediately

Eat meals at local times and go to bed at a normal local bedtime, even if you do not feel tired. Resist the urge to take a long nap when you arrive. If you really need one, keep it short, ideally under half an hour and not too late in the afternoon.

Stay active

Light activity, such as walking around your new surroundings, helps keep you alert during the day and makes it easier to sleep at night. Avoid very intense exercise close to bedtime.

Create a good sleep environment

Hotel rooms can be unfamiliar and bright. Use blackout curtains, an eye mask or earplugs if needed. Keep the room cool and put your phone away before bed.

East versus west

Many travelers find flying east harder than flying west. Flying west means extending your day, which tends to be easier, as your body can stay up a little later. Flying east means shortening your day and going to bed earlier than your body expects, which can be more challenging. Planning your light exposure and sleep accordingly makes a difference.

Short trips

If you are only away for a day or two, it may be easier to stay roughly on home time, especially if the time difference is small. Schedule important meetings or activities for times when you would naturally feel alert at home.

Give yourself time

Even with the best planning, it can take a few days to feel fully adjusted, especially after crossing many time zones. If possible, avoid scheduling demanding activities on your first day. Plan something relaxed, like a walk or a leisurely meal, and let your body catch up.

With a little preparation and some smart choices about light, sleep and food, you can spend less of your trip feeling foggy and more of it enjoying where you are.