Crossing multiple time zones disrupts your circadian rhythm — the internal clock your body uses to regulate sleep, digestion, and alertness. The good news: with the right approach, you can minimise jet lag to the point where it barely affects your trip. Here's what the science actually supports.

Before You Fly

Preparation is your biggest weapon. Most travellers ignore jet lag until they land, by which point it's already setting in. Start shifting your sleep pattern 2–3 days before departure — 30 to 60 minutes per day in the direction of your destination's time zone.

💡 Pro Tip

If you're flying eastward (e.g. London to Lahore), go to bed and wake up earlier than usual. Westward flights (e.g. London to Nairobi) — stay up a little later. Small adjustments add up significantly.

Avoid alcohol for 24 hours before long-haul flights. It disrupts REM sleep and dehydrates you faster at altitude — both of which dramatically worsen jet lag symptoms. Stay well hydrated in the days leading up to travel.

During the Flight

The cabin environment works against you: low humidity, reduced oxygen levels, and recycled air all contribute to fatigue. Here's how to fight back:

1

Set your watch to destination time immediately

This forces your brain to start adapting. If it's "night" at your destination, try to sleep even if you're not tired. Use an eye mask and earplugs.

2

Drink water every hour

Cabin humidity sits around 10–20%, far below the 40–60% your body is used to. Aim for 250ml per hour. Skip the complimentary wine — it's not doing you any favours at 35,000 feet.

3

Move every 90 minutes

Walk to the galley, do some calf raises in the aisle, or stretch at the back of the plane. Circulation keeps you alert and reduces the stiffness that makes fatigue worse on landing.

4

Avoid sleep aids unless it's actually nighttime at your destination

Taking a sleeping tablet during a flight that lands in daylight will leave you groggy exactly when you need to push through and stay awake.

After You Land

This is where most people go wrong. The instinct is to nap as soon as you check into your hotel. Resist it — at least until local evening time.

Get outside immediately. Natural light is the most powerful signal for resetting your circadian rhythm. Even 30 minutes of outdoor daylight on arrival day triggers a faster adjustment than anything else you can do.

Use melatonin strategically. A low dose (0.5–1mg) taken around local bedtime for the first two nights is the only supplement with solid research behind it. Higher doses don't work better — they often make morning grogginess worse.

⚠️ What Not to Do

Don't stay in a dark hotel room all afternoon "resting." Don't drink multiple coffees to stay awake — the caffeine crash will hit exactly at the wrong time. And don't skip meals — eating at local meal times is a surprisingly effective body-clock signal.

Foods and Supplements That Help

The science is thinner here, but there's reasonable evidence for a few things:

  • Tart cherry juice — a natural source of melatonin. Drink a glass 90 minutes before local bedtime.
  • High-protein meals in the morning — promote alertness. Save carb-heavy meals for the evening when you want to wind down.
  • Avoid heavy, fatty meals on the flight — they slow digestion and compound the sluggish feeling.
  • Vitamin D — if you're flying somewhere with more sunlight, your levels will rise naturally. If you're flying winter-to-winter, consider a supplement.

Technology That Actually Helps

The Timeshifter app (developed with circadian rhythm researchers) generates a personalised jet lag plan based on your specific flight, sleep pattern, and sensitivity to light and caffeine. It's the most scientifically rigorous consumer tool available and widely used by athletes and airline crews.

If you'd rather not use an app, the basic rule is: get bright light when you need to stay awake, and avoid it when you should be sleeping. Wear blue-light-blocking glasses in the hours before local bedtime — they're cheap, easy to pack, and genuinely effective.