You land, it's 2pm local time, and your body is convinced it's the middle of the night. Jet lag happens because your internal clock is still running on home time. It usually sorts itself out within a few days, but a few smart moves can shorten it.
The one thing that matters most: light
Your body clock takes its strongest cue from daylight. So the fastest fix is simple: get outside in daylight at your destination, as soon as you can, and live on local time from day one.
Before you fly
- Arrive rested. Starting a trip already short of sleep makes everything worse.
- For a big time difference, start shifting your sleep and wake times towards the new time zone a few days before.
On the plane
- Drink plenty of water.
- Go easy on alcohol and caffeine. Both make jet lag worse.
- Sleep if it's night-time at your destination. An eye mask and earplugs help.
- Get up, stretch and walk around the cabin.
When you land
- Switch to local time straight away: meals, daylight and bedtime.
- Get outside in daylight.
- Resist going to bed too early. Try to make it to a normal local bedtime.
- Set an alarm so you don't sleep the day away.
Short trip of a day or two? It can be easier to stay on home time: eat and sleep as you normally would.
What about melatonin?
Melatonin is the hormone your body releases in the evening to signal sleep. It's widely sold abroad, but in the UK it's prescription-only, and official UK guidance doesn't recommend it for jet lag, saying there isn't enough evidence that it works. Speak to a doctor or pharmacist before taking anything.
Your body clock is stubborn, but it follows the sun. Give it daylight and a local schedule, and it catches up.
The Toolkit
Travel-sized and genuinely useful.
- Contoured eye mask and earplugs: for sleeping on the plane and in unfamiliar rooms. Wellness & Sleep picks
- Noise-cancelling headphones: cut engine noise and make the flight far less draining. Robots & Co. shop
- A refillable water bottle: the cheapest jet-lag tool there is. Robots & Co. shop
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Sources
- nidirect (UK government). Jet lag.
- The Pharmaceutical Journal. Melatonin should not be available through NHS for treatment of jet lag, experts say.
Written by The Robots & Co. Edit. Our team brings a background in nursing, fitness and nutrition to everything we curate.
This article is general information, not medical advice. If you have concerns about your health or medicines, speak to your GP or pharmacist.