How to Beat Jet Lag Science Backed Tips

Beat Jet Lag: Science-Based Solutions for Travellers

Your body clock gets disrupted when crossing time zones, leading to jet lag. This common travel challenge affects sleep patterns, energy levels and concentration. Research shows that with the right approach, you can reduce these effects and adjust faster to your new destination.

Understanding Jet Lag

When you travel across time zones, your internal clock struggles to sync with your new location. This mismatch leads to several physical responses: daytime sleepiness, poor concentration, disrupted sleep, and changes in mood. Recognising these signs helps you take action early.

Plan Ahead for Success

Start preparing your body clock before you leave. Shifting your bedtime by one hour each day, beginning 2-3 days before your flight, helps your body adapt gradually. This simple adjustment reduces the impact of time zone changes and helps you maintain energy levels during your journey.

Natural Light: Your Most Powerful Tool

Morning sunlight is your strongest ally against jet lag. Spend 30 minutes outside after arrival - this exposure helps reset your internal clock to local time. Your body responds to this natural signal by adjusting its sleep-wake cycle, leading to better sleep and more alert days.

Strategic Eating and Drinking

Your digestive system plays a key role in adjusting to new time zones. Here's what works:

• Follow local meal times from day one
• Stay hydrated throughout your journey
• Avoid alcohol and caffeine for the first 24 hours
• Choose light meals during the adjustment period

Essential Travel Gear

The right equipment supports your adjustment strategy:

Sleep Masks

Features:

• Total light blocking
• Comfortable fit for extended wear

Benefits:

• Faster sleep onset
• Better quality rest during travel

Travel Pillows

Features:

• Ergonomic neck support
• Portable design

Benefits:

• Reduced neck strain
• Improved sleep quality during transit

Light Therapy Glasses

Features:

• Controlled light exposure
• Portable light therapy

Benefits:

• Faster body clock adjustment
• Reduced jet lag symptoms

Your First 24 Hours Matter Most

Push through until at least 9pm local time on your first day. While a short 20-minute nap is acceptable if needed, staying awake helps reset your body clock faster. This initial period sets the foundation for your entire trip.

Recovery Timeline

Most travellers adjust within 2-3 days when following these strategies. Your body will naturally sync with local time, but these methods speed up the process. This means more time enjoying your destination and less time fighting fatigue.

Following these evidence-based strategies lets you take control of jet lag instead of letting it control you. Whether travelling for business or leisure, these approaches help you arrive energised and ready for your destination. Read our full Jet Lag Buying Guide.