When it comes to overseas adventures, jet lag can be the ultimate buzzkill. Whether you’re an experienced traveller or jet-setting off on your first overseas trip, adjusting to new time zones can be a real challenge.
Jet lag occurs when our circadian rhythms (24-hour body clocks) get thrown off by crossing time zones. From daytime drowsiness and difficulty sleeping to headaches, irritability and digestive problems, these symptoms can put a serious dampener on your overseas holiday.
While there’s no magic pill you can take to prevent jet lag, there are hacks you can use to adjust to your new time zone more smoothly. Here’s everything you need to know.
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Is jet lag worse going to or from Australia?
Travellers often find flying east to west, where you ‘gain’ time, more challenging than travelling from west to east. Gaining hours means your body has extra time to readjust its circadian rhythm after arriving in the new time zone.
How long does it take to recover from jetlag?
Recovering from jet lag typically takes from a day to a few weeks, with your body needing approximately one day to adjust for each hour of time zone change.
How to beat jet lag?
1. Pick a flight that lands during the day
Arriving in daylight will motivate you to stay awake and help you resist the urge to hit the hay immediately after checking into your hotel.
2. Take advantage of stopovers
Break up your journey with a mini getaway in a city halfway to your final destination. You’ll have the chance to freshen up, enjoy a good night of horizontal sleep and start slowly adjusting to the new time zone.
3. Fight the urge to nap during the day
To quickly establish a new, regular sleep pattern, avoid daytime naps. If you can’t fight the urge to nap, keep it to a maximum of 20 minutes and set a timer to avoid oversleeping.
4. Gradually adjust your bedtime before your flight
Consider shifting your bedtime to an hour earlier or later each night leading up to your flight. This gradual change will help ease your body into the new time zone and minimise the adjustment shock.
5. Stay hydrated
Your water bottle is your best friend on any long-haul flight. Dehydration can increase jet lag symptoms, like headaches and drowsiness, so drink plenty of water before, during and after the flight.
6. Limit caffeine and alcohol
While those mini Champagne and spirit bottles are cute, they won’t help with hydration and can keep you awake, making it harder for you to recover from jetlag quickly.
7. Adjust your watch when you board
Set your watch to the same time as your destination as soon as you board the plane. This helps your mind adjust and keeps you on track for sleeping and eating at the right times.
8. Exercise before and after your flight
While you don't need to complete a triathlon, some light exercise before your flight can boost endorphins and help you fall asleep more easily on the plane (when the time is right). After landing, resist the temptation to nap and instead go for a brisk walk to energise yourself and stay awake longer.
9. Seek out sunlight
Take some advice from The Wanted and go ‘Chasing the Sun’ as soon as you land. If you've travelled east, look for morning sunshine, while those heading west should seek natural evening light.
10. BYO sleep accessories
We can’t all afford the comforts of business or first class, but we can all bring along our own neck pillows, eye masks and earbuds. Trust us, these will make sleeping on the plane much more comfortable.
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