Top Tips for How To Get Over Jet Lag
Published 28th Feb. 2025
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Jet lag is the unavoidable yet inevitable and, let’s face it, irritating side effect of travel. We hate it, you hate it, but are there any ways to make it more bearable? With the help of our in-house travel experts, we have compiled a list of top tips on how to get over jet lag (there’s more to it than just adjusting your sleep schedule). First things first, what is jet lag? It is a set of symptoms caused by crossing several time zones, typically when travelling from east to west or vice versa. Generally, it’s only experienced on cross-country air journeys and not on other, slower means of transport, like trains and boats. So if you have a long-haul flight coming up, read on to help you feel more prepared to beat the jet lag…
- Spot the symptoms
- Plan ahead
- Stay hydrated
- Eat smaller meals
- Adapt to your new time zone
- Keep moving
1
Spot the symptoms
Unlike general travel fatigue, jet lag disrupts your internal clock, leading to daytime sleepiness, confusion, anxiety and even digestive issues. While the number of time zones you cross can make a difference to the severity and number of symptoms, even just two time zones can throw things off. And while some people can adjust pretty quickly, it can take several days for others. But fear not, there’s plenty you can do to ease the symptoms…
2
Plan ahead
How to fight jet lag? Adapt to your destination’s schedule before you fly. A few days before your journey, adjust your sleep routine. For eastward flights, wake up an hour or two earlier than normal and for westward journeys, do the opposite. Once you’re onboard the plane, change your watch to the local time, and if it’s night-time at your destination, grab some much-needed shut-eye. If not, try to power through and stay awake. Youngsters usually adapt to local time quickly, while older travellers may find it more difficult, so be patient with yourself if your children seem to be coping much better than you! And if you’re taking medication, chat to your doctor about how best to adapt your medical schedule to a new time zone.
Image by Faustine Poidevin-Gros
3
Stay hydrated
We’ve all felt that stuffy cabin air. The dry, warm conditions on planes can cause dehydration and worsen jet lag. So, drinking plenty of water during your flight is a great way to look out for your future self. One of our Conde Nast Traveler Top Travel Specialists, Jacqui, swears by coconut water over mineral water, thanks to its higher electrolyte content. Her top tip? Try to stay hydrated after you land as well as during the flight.
4
Eat smaller meals
Next up, what to eat? Digestive discomfort is a common side effect of jet lag, and some travellers find that eating smaller, lighter meals can help to reduce the symptoms. When your body clock is out of sync, your digestion can be too, so keep things simple when it comes to food on your first day. And go easy on the caffeine and alcohol at meal times as both can dehydrate you, so water’s your best bet.
Image by Faustine Poidevin-Gros
5
Adapt to your new time zone
For Conde Nast Top Travel Specialist, Oliver, adapting to his new time zone as quickly as possible is key after a long-haul flight. Setting an alarm to avoid oversleeping and heading outdoors to enjoy some fresh air is a good way to help reset your body clock. Beyond sleep, adjusting your meal times and morning routine to match your new destination is also a helpful way to fight jet lag.
6
Keep moving
If in doubt, stretch it out. Try to keep your body moving during your flight, even just a short walk up and down the cabin can help reduce stiffness. Once you’ve arrived at your destination, exercise can be a useful way to adjust to your new time zone. Jacqui, our Indonesia specialist, recommends staying active from day one: ‘In many parts of Asia, an early morning yoga class in an oceanfront shala is a great incentive to be outside and move’ she says. From a serene stroll along the beach to a quick ocean dip, morning exercise is an excellent way to ease into a new routine.
Image by Miren Alos
While jet lag can vary from person to person, we think the best way to overcome jet lag on the way home is to start planning your next holiday. It works every time…
Written by Amy Larsen | Header Image by Daria Nikitina
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