The best ways to beat jet lag start long before you set foot in the departure terminal – and they don’t involve popping pills.
At best, jet lag is a nuisance; at worst, it can be deadly.
Research published in the International Journal of Travel Medicine and Global Health reveals that road accidents are the leading cause of death in international travellers.
That’s because travellers stumbling off long-haul flights and into airport car hire offices are typically drowsy and disoriented. If you put them to the test in a lab, they’d also show impaired alertness and slower reaction times, all of which vastly increase the odds of an accident.
But jet lag doesn’t have to put you in peril or spoil your trip.
The latest science-backed strategies on how to beat jetlag naturally start long before you fly, and don’t demand you resort to melatonin, sleeping pills, stimulants, or other drugs.
Here’s how to stay fresh as a daisy while travelling across multiple time zones.
What is jet lag?
Jet lag occurs when your circadian rhythm is disrupted by rapid travel across time zones.
Your circadian rhythm, or sleep-wake cycle, quietly orchestrates the secretion of hormones, shifts in temperature, and other crucial bodily changes, which align you to the Earth’s 24-hour light-dark rotation around its axis.
This occurs in synchrony with environmental time cues known as zeitgebers, which is German for ‘timegivers’).
Throw this delicate dance out of whack by travelling to a place which demands you be awake when you’d usually be asleep (or vice versa) and add some sleep deprivation to the mix, and the unpleasant but all-too-familiar state of jet lag results.
Symptoms include fatigue, disturbed sleep, irritability, reduced performance, headache and even gastrointestinal upsets.
Your mental performance also declines sharply.
Research on aircrew involved in long-haul flights and flights across multiple time zones has also revealed poorer psychomotor, vigilance, and cognitive performance.
How to beat jet lag in 12 easy steps
You can’t beat biology. If you’re travelling across more than three time zones, some level of jet lag is practically a given.
And in our instant gratification age, it’s tempting to see a quick fix with prescription sleeping pills or over-the-counter remedies.
But understanding the science behind jet lag holds the key to drug-free solutions.
As a travel writer who spends about 200 days of every year on the road, or (more often) in the air, here are 12 ways I handle this occupational hazard:
1. Choose the best class of service you (or your employer) can afford
Finding a cure for jet lag begins at the trip planning stage.
Long before you set foot in an airport, the goal is to choose the best class of service that you (or your employer) can afford.
If a seat at the pointy end of the plane is within budget, then business class, with the simple bliss of a lie-flat bed, will leave you feeling vastly more refreshed.
But even if you (or your employer) is not willing to spring for business class, there are ways to make the most of an economy class ticket.
Opt for an exit row seat
Exit row seats often offer extra legroom. The catch? It’s not a biggie, but be aware that you’ll need to agree to assist in case of emergency. Sufficient mobility, strength or dexterity in both arms and hands, and both legs, is required.
Choose a window seat
Window seats are best for travellers who want to rest their head and control their light exposure. The added benefit is that other passengers’ demands to get up won’t impact upon you.
Steer clear of seats near the bathrooms
You’ll be in the direct path of foot traffic, noise, and sometimes even (eww) smells. Proximity to the lavatories might also mean you have less space or peace, with queues forming near your seat.
Pay for extra legroom
Some airlines offer options such as ‘premium economy’, ‘economy plus’, or extra legroom for a fee. When you’re on a long-haul flight, it can be worth spending a few hundred extra dollars for these.
Sit in the middle of a 2-3-2 configuration
On planes with this layout, the two-seat rows (on the sides) mean fewer seatmates and more space in which to relax.
Choose a seat near the front of the economy section
Even without any extra leg room, you’ll have faster boarding and disembarkation, making your overall travel experience less stressful.
On a recent flight from Brisbane, Australia, to Doha, Qatar, I paid a couple of hundred dollars to sit towards the front of the economy class section. Although these seats were only marginally more expensive, they were far less crowded.
On the journey home, I had a row of three seats to myself, so I could stretch out like it was (almost) business class. This allowed for deeper rest and minimising stiffness and fatigue.
2. Investigate the kind of plane you’ll be flying on
When it comes to beating jet lag, the type of plane you’ll be travelling on also matters.
Why? It’s believed that cabin pressurisation and high altitudes during air travel may contribute to some of the debilitating symptoms of jet lag.
At a cruising altitude of 36,000, cabin air pressure is roughly what you’d experience on a mountain that’s between 6,000-8,000 feet – say, the peak of Mount Kosciuszko, at 7,310 feet (2,228 metres) – according to Honeywell Aerospace.
Where possible, choose an aircraft that’s pressurised to a lower altitude – say, 6000 feet as opposed to 8000 feet, says former airline staffer Andrew Hayward.
The magic numbers here are 787 or A350 – as in Boeing 787 Dreamliners or Airbus A350s.
Airlines are also waking up to the need to help passengers feel better when they touch down.
Research findings by the University of Sydney’s Charles Perkins Centre and Qantas, for instance, show it is possible to reduce the impacts of jet lag by reshaping the inflight travel experience.
Different lighting and sleep schedules, mealtimes, and specific ingredients like chilli and chocolate during long-haul flights have been shown to contribute to improved traveller wellbeing in preliminary studies. Movement and exercise are also vital.
The Project Sunrise initiative includes a research-based onboard wellness menu, sleep and stretching zones, and light exposure adjustments, specifically designed for their longest flights.
3. Start your trip in a calm, rested state
Farewell parties, last-minute errands, late-night packing, and a fruitless search for the compression stockings you purchased on the last trip can all conspire to leaving you depleted before you board the plane.
Ironically, though, one of the best ways to set yourself up for a smooth arrival is to start your trip well-rested.
Travel writer and author Rick Steves suggests planning as if you’re leaving two days earlier.
“Keep that last 48-hour period sacred (apart from your normal work schedule), even if it means being hectic before your false departure date,” he writes.
Running on fumes only makes adjusting to new time zones harder.
By starting your trip well-rested, you’re giving your body a head start in handling the shifts in sleep, eating times, and general routine, that generally lead to jet lag.
In the week leading up to your departure, try to stick to a regular sleep schedule, avoid late nights, and try to sneak in a few nanna naps – all of which can give you an extra buffer of energy.
Starting a long-haul journey on a full tank means jet lag is less likely to completely knock you for six once you hit the ground at the other end.
4. Get a massage the day of your departure
Ahead of a long trip, something as indulgent as a massage might sound like Mission Impossible.
But a massage can help release muscle tension, reduce stress, and promote better sleep – three huge bonuses if you’re about to spend hours in a cramped seat.
The deep sense of relaxation that massage brings also primes your body to handle the physical stress of travel, like sitting for extended periods and dealing with airport lines.
I learned about the benefits of massage ahead of a mile-high adventure almost by accident.
Although there’s only a one-hour time difference between Brisbane, Australia, and Tokyo, Japan, a crowded, noisy, overnight economy class flight on the flight over left me feeling sleep-deprived – and for all intents and purposes, jet lagged, for days.
However, on the morning of my return journey, my wonderful hosts at The Tokyo EDITION, Toranomon booked me in for a two-hour spa experience, including a blissful massage which combined shiatsu and lomi lomi techniques.
(You can read my review on The Tokyo EDITION, Toranomon, published in The Australian’s Travel + Luxury pages, here.)
Although my flight home involved another overnight trip in economy class, I was so relaxed post-massage that the shift into sleep came easily, and I woke up rested and refreshed.
If finding time for a massage amid packing and prepping sounds too hard, explore what the airport has to offer.
Many now have massage chairs, spas, or quick massage services, so if you can’t fit in a full hour, even 10–15 minutes can help give you a lift.
For example, the Al Mourjan Business Lounge (The Garden) at Qatar’s Hamad International Airport, boasts seven spa treatment rooms.
Once you reach your destination, another massage can work wonders to ease stiffness and boost circulation – reducing the sensation of heavy legs or puffiness from being sedentary for so long (particularly important if you weren’t able to find those compression stockings).
5. Use the flight to rest and decompress
Your luggage is stowed, your seatbelt is on, and the plane is taxiing down the runway.
Now there’s not much more you can do about any real life dramas than make the most of your flight to rest and relax.
Even if you can’t sleep deeply, taking it easy on board can help your body adjust to the travel ahead.
A few well-chosen travel products can go a long way towards maximising your comfort in the air.
Start with a good sleep mask, which blocks out the constant lights in the cabin and helps you drift off faster.
Noise-cancelling headphones are another game-changer. Even in the quietest aircraft, the Airbus A380, the noise at cruising altitude ranges between 69.5 and 83.7 decibels, according to a study published in Applied Acoustics.
Drowning out the hum of the engines and any nearby chatter allows you to focus on a calming playlist, podcast, or even white noise.
Other small comforts like a cozy blanket, cashmere wrap, or neck pillow, can also pave your path to peace.
Enjoy the inflight movies or wellness programs and don’t forget to stretch every so often.
Just getting up to walk the aisle or do a few seated stretches can reduce stiffness and improve circulation.
A little planning in this way allows you to use the flight itself to recharge, helping you step off the plane a little more ready to embrace the adventure ahead.
6. Stay hydrated
Aircraft cabins maintain low humidity levels of between 5-15 per cent – which is equivalent to a desert, and much lower than the 40-60 per cent most of us are used to.
This parched environment can leave you feeling sluggish, invite headaches, and make jetlag worse.
It also contributes towards the risk of venous thromboembolism (blood clots in the veins) including deep vein thrombosis (DVT) and pulmonary embolism (PE).
Drinking plenty of water before, during, and after your flight helps combat these effects, keeping you feeling fresher and more alert when you land, and serving as another key weapon in the fight against jet lag.
Sip water regularly and, as much as you can, avoid coffee or alcohol on board. Both have diuretic effects, which means they will promote water loss through urine, potentially dehydrating rather than rehydrating you.
One of the simplest ways to stay hydrated is to bring an empty water bottle and fill it after going through security.
(Read One Mile’s review of the 710ml GeoPress® Purifier – Covert Edition.)
Flight attendants may not come around with water as frequently as you’d like (and they might even get a bit tetchy if you keep pressing the ‘assistance’ button for this purpose).
Remembering to sip water can also be tricky if you’re focussed on a book, movie, or trying to sleep, so set reminders on your phone or carry a hydrating snack like fresh fruit.
7. Eat healthily
Most travellers have experienced the unpleasant sensation of bloating in the air due to expansion of gases within the gastrointestinal tract at typical aircraft cruising levels.
What’s less well understood is that eating a healthy diet can be a surprisingly effective tool for tackling jetlag.
Before and during your flight, focus on light, easily digestible meals that keep your energy steady without weighing you down.
Complex carbohydrates like whole grains, vegetables, and a bit of lean protein are ideal, as they provide slow-releasing energy without causing a heavy slump.
Avoid heavy, greasy foods, which bog down your digestion, especially in the low-pressure cabin environment.
One 2024 study which looked at how diet impacted the adjustment of sleep to daylight saving time (a relatively minor one-hour difference) found that students with a lower-fat diet rapidly altered their sleep-wake timing to match the imposed time change.
Those with a high-fat diet were slower to adapt to the time change – and were, in general, in poorer physical health, with a higher body mass index (BMI).
Sugary snacks and refined carbohydrates can also play merry hell with blood sugar levels, giving you a quick lift, followed by an equally rapid energy crash.
8. Adapt to the time of your destination as quickly as possible
Adjust to your destination’s time zone as soon as you’re preparing to travel, immediately upon landing, or even while you’re still in the air.
When gently coaxing your body to align with local time, you reduce the disorienting effects of being out of sync, making it easier to feel awake when you should and sleepy at the right times.
This can make your trip more enjoyable and minimize the impact of jet lag.
Here are a few tried-and-tested strategies to help with the adjustment:
Prime your body clock before you fly
A few days prior to departure, start adjusting your sleep and meal times to match the time zone of your destination.
If you’re traveling east (where the day starts earlier), go to bed an hour earlier each night.
If you’re heading west, stay up an hour later.
It might not sound like much, but the gradual shift helps lessen the shock to your body once you arrive.
Set your watch (and devices) to local time straight away
Take advantage of the pilot’s announcement about the time at your destination. This mental shift helps prepare you to follow the new schedule right from the start.
Eat as the locals do
Forget about eating according to the meal time it is back home. You might need to eat breakfast at a time your tastebuds are expecting dinner, but this helps signal your body to adjust to the new time.
Avoid caffeine close to local bedtime to help your body settle into a new nighttime routine.
9. Check into a hotel that prioritises sleep
Don’t be discouraged if you suffer from ‘first night syndrome’.
This is a common issue for travellers, who find themselves tossing and turning, waking frequently, or unable to get to sleep at all, in a new environment.
This phenomenon is due to one side of the brain remaining alert to detect unfamiliar sounds and sensations, a biological response meant to keep us safe in new settings.
It usually only lasts a single night, but it can add to the effects of jet lag.
To counter this, many hotels are now prioritising sleep programs as part of their core offerings, helping guests settle in and enjoy restful nights from day one.
Some hotels are designing rooms and amenities focused entirely on promoting quality rest.
For example, Westin Hotels and Resorts promises to help guests ‘transcend the rigors of travel while on the road’ with so-called Heavenly Beds, Sleep Well Lavender Balm, and a sleep-supportive superfoods snack menu.
Similarly, Six Senses Resorts promotes shut-eye with luxurious handmade mattresses, temperature regulating pillows and duvets, organic cotton sheets, sleep tracking and a jet lag app to help its guests relax and recharge.
10. Don’t nap
Napping can be a real trap. While a sneaky snooze might seem like a way to catch up on lost sleep, it can hinder your body’s ability to adjust to a new time zone.
So, when you reach your destination, don’t be tempted to lie on the bed and close your eyes ‘for a few little minutes’.
You’ll likely be dragged into a deep sleep that will prolong your jet lag.
Instead, try to stay awake at least until early evening.
You’ll feel like you’re dragging a heavy weight all the way through the day, but most people will be able to handle this level of mild discomfort, and you’ll be well and truly ready for bed by the time the appropriate hour rolls around.
If you absolutely must nap, keep it short and sharp – no more than 30 minutes – and try to get it out of the way early in the day.
A morning mini-nap minimises the disruption to your nighttime sleep and help your body adapt to the new schedule.
11. Get fresh air, daylight and exercise
Light is one of the strongest zeitgebers that can help reset your circadian rhythm.
If you’re arriving at your destination in the morning, get outside and absorb natural light as soon as possible, as this will help your tired body wake up.
Arriving in the evening? Lean into the benefits of dim indoor lighting which can help you wind down and prepare for sleep in line with local time.
This can be particularly important for people who suffer from mood disorders.
Abnormal sleep and circadian rhythms are strongly associated with seasonal affective disorder (SAD), major depressive disorder (MDD), and bipolar disorder (BD).
Environmental disruptions to normal sleep-wake patterns can even precipitate episodes.
Get moving with a walk or light exercise, as physical activity can wake you up and combat the sluggish feeling that is part and parcel of jet lag.
12. Don’t fret about waking up at 3am
Even when I follow all the steps above, I can still find myself wide awake at 3am, famished, and ready to start the day.
After a long, tiring flight, this can be incredibly frustrating, but the most important thing is not to let your wakefulness become another source of stress.
See these waking hours as an opportunity to enjoy some guilt-free downtime.
If you’re hungry, avoid the chips, chocolate and other temptations of the mini-bar.
Instead reach for a protein bar, dried fruit, or handful of nuts that (with great foresight) you packed to combat these midnight munchies.
A herbal tea or another hot drink can also soothe and satisfy.
Avoid getting sucked into scrolling on your phone, or any bright screens, as the blue light can trick your brain into thinking it’s time to be awake.
Instead, listen to a meditation app, podcast, or audio book, as you lie in the dark.
A podcast or audio book can replicate the bedtime routine of your childhood.
(While jet lagged in Doha, I listened to Prince Harry’s memoir, Spare.)
Practising deep breathing exercises, gentle meditation or creative visualisation can be an effective way to calm an overactive mind.
I use and recommend the Calm app which offers 500+ Sleep Stories, soundscapes, and guided sleep meditations to lull you into the world of nod.