How to effectively avoid jet lag: 3 tips to overcome jet lag on long-haul flights.

Jet lag is a common problem for many people on long-haul flights or those flying across multiple time zones. Fatigue, insomnia, lethargy throughout the day, irregular eating habits… all can severely impact your trip or work. The good news is that jet lag can be significantly reduced if you prepare properly before your flight, get adequate rest on the plane, and adjust your routine immediately upon landing. In this article, you will understand simple, practical, and easy-to-apply ways to avoid jet lag , helping your body adapt faster and keeping you alert so you can fully enjoy your trip.

Tip 1: How to prepare before your flight to reduce jet lag

Step 1: How to adjust your sleep and eating times to avoid jet lag.

Adjust your sleep schedule before your flight.
Changing to an earlier bedtime helps the body gradually adapt to the new time zone, reducing fatigue upon arrival.

• Prepare 2-7 days before your flight; the further the flight, the earlier you should start.

• If flying east :

  • Go to bed about an hour earlier each night.

  • Apply continuously for 2–3 days before departure.

• If flying west :

  • Go to bed about an hour later each night.

  • Maintain this routine 2–3 days before your flight.

This method helps the body's biological clock adjust gradually, reducing insomnia, fatigue, and difficulty concentrating – common symptoms of jet lag.

Adjust your meal times to help your body adjust to the new time zone.
Besides sleep, meal times also directly affect circadian rhythms and digestion.

• Start adjusting your meal times 2–3 days before your flight.

• Eat your main meals close to the scheduled time at your destination.

• This helps your digestive system adjust, preventing bloating and loss of appetite after landing.

For example:

• If dinner time at your destination is one hour earlier or later than at home.

• Have dinner at that same time for a few days before your trip.

The benefits of preparing early.

• The body adapts more quickly to a new time zone.

• Significantly reduces jet lag during long-haul flights.

• Fall asleep easily, feel alert, and have energy right at the start of your schedule.

Step 2: Get enough sleep before your flight to avoid jet lag.

Prioritize getting enough sleep and sleeping soundly before departure.
Lack of sleep before flying is a reason why jet lag is more severe and lasts longer.

• Try to get enough sleep for a few nights in a row before your flight.

• Maintain a consistent bedtime and wake-up time each day.

• Avoid staying up late, especially 1–2 days before your flight.

• Ensuring quality sleep is important, not just getting enough hours.

When your body is already tired from lack of sleep, a time zone change can make you more prone to insomnia, lethargy, and difficulty concentrating after landing.

Establish a regular sleep routine before your trip.
A consistent sleep schedule helps regulate the body's biological clock, thereby effectively reducing jet lag.

• Start establishing a sleep routine about a week before your flight.

• Repeat the same activities before bedtime every night to give your body the "signal" to rest.

• Avoid using electronic devices too close to bedtime.

Engage in relaxing activities before bedtime.
Gentle habits can help you fall asleep more easily and sleep more soundly.

• Read a book, listen to relaxing music, or have a relaxing conversation.

• Take a warm bath to relax your body.

• Avoid coffee, strong tea, or stimulating activities in the evening.

Create a peaceful and comfortable sleeping environment.
A good sleeping environment significantly improves sleep quality.

• The bedroom is dark, quiet, and cool.

• Comfortable bed, mattress, pillows, and blankets.

• Minimize noise and light that disrupt sleep.

Step 3: Avoid coffee and alcohol before your flight to reduce jet lag.

Avoid drinking coffee and alcohol for at least 12 hours before your flight.
Coffee and alcohol both strongly affect sleep and circadian rhythms, making jet lag worse after landing.

• Avoid coffee, strong tea, and energy drinks within 12 hours before your flight.

• Do not drink alcohol before your flight, even if you are out socializing or at a farewell party.

• Caffeine makes it difficult to fall asleep, while alcohol causes restless, shallow sleep.

When your body is overstimulated or dehydrated before a flight, you're more likely to experience fatigue, headaches, and difficulty adjusting to a new time zone.

Drink enough water to keep your body alert and balanced.
Water is the best option for preparing for a long-haul flight and avoiding jet lag.

• Drink water regularly throughout the day before your flight.

• Prioritize filtered water and mildly electrolyted water.

• Avoid alcoholic or sugary drinks.

Staying hydrated helps the body function more smoothly, reducing feelings of lethargy and fatigue during flight.

Prepare a bottle of water in your carry-on luggage.
A small but very useful habit when traveling by plane.

• Bring an empty water bottle to use at the airport.

• You can refill the water tank after passing through security.

• Sip slowly while waiting for your flight and on the plane.

The dry air on airplanes can easily cause the body to dehydrate more quickly, so drinking water frequently is essential.

Limit your alcohol consumption during the flight.
Many people have a habit of drinking alcohol on airplanes to help them sleep, but this often backfires.

• Alcohol can cause you to sleep poorly and wake up easily.

• This increases dehydration and feelings of fatigue upon arrival.

• This causes jet lag to last longer, especially on long flights.

Step 4: Prioritize night flights for easier time zone adjustment.

Choose a night flight if possible.
Flying at night is one of the simplest ways to reduce jet lag, especially on long-haul flights.

• Have dinner at your usual time before boarding the plane.

• It's easier to fall asleep during a flight because it coincides with your natural resting time.

• Sleeping on a plane helps the body feel less tired and recover better.

With overnight flights, you usually arrive in the morning or early afternoon, which is convenient for adjusting to the new time zone.

The advantages of arriving in the morning or afternoon.
The timing of landing greatly affects the level of jet lag.

• Easy exposure to natural sunlight helps regulate the circadian rhythm.

• You can live, eat, and do light exercise according to local time.

• Avoid feeling exhausted in the evening and having trouble sleeping at night.

Arriving early in the day gives you more time for your body to adjust before bedtime.

If there are no night flights, avoid flights that arrive in the evening.
In many cases, night flights are not always available.

• Prioritize flights that land in the morning or afternoon.

• Avoid flights that arrive too late in the evening.

• Reduce the risk of feeling tired and having trouble sleeping on the very first night.

Tip 2: How to sleep well on a plane and avoid fatigue

Step 1: Prepare a pillow and eye mask for better sleep on the plane.

Get enough sleep during your flight to reduce jet lag.
Sleeping on an airplane is very important, especially on long flights or flights across multiple time zones.

• Try to get some sleep during your flight, coinciding with your natural rest periods.

• Sleeping on a plane helps the body recover and adapt better after landing.

Having the right supplies ready will help you fall asleep more easily in an unfamiliar environment.

Bring a travel pillow and an eye mask.
Two small items that make a big difference to sleep quality.

• Neck pillows help relieve neck and shoulder pain when sitting for long periods.

• Wearing an eye mask reduces light in the airplane cabin.

• Easier to fall asleep and sleep more soundly.

Prepare a shawl or thin blanket to keep warm.
The temperature on airplanes is often low, making it difficult to sleep.

• Bring a large shawl or a lightweight blanket.

• Keeping your body warm helps you sleep soundly and prevents you from waking up in the middle of the night.

Reduce noise and distractions during flight.
Noise is one of the biggest factors that makes it difficult to sleep on an airplane.

• Wear headphones or earplugs.

• Minimize noise from the engine and surrounding passengers.

• Create a quiet space for easy relaxation.

Step 2: Consider taking sleeping pills when flying at night to reduce jet lag.

Only use sleeping pills when absolutely necessary.
Sleeping pills can help you sleep on a plane, but they're not suitable for everyone.

• You should only use it if you have used it before and know how your body reacts.

• Most suitable for long overnight flights , when you need to sleep soundly.

• It is not advisable to use it for the first time on an airplane as it may easily cause unwanted side effects.

The goal of sleeping pills is to help you get enough sleep, not to make you sleep excessively.

Do not exceed the recommended dose to avoid fatigue upon landing.
Using too much sleeping medication can backfire and worsen jet lag.

• Usually a low dose is sufficient for a night flight.

• Overdosing can easily cause dizziness, lethargy, and difficulty remaining alert upon arrival.

• Prolonged feelings of lethargy can further disrupt the circadian rhythm.

Instead of being alert, you could spend the entire first day recovering if you use medication improperly.

Consult your doctor before using sleeping pills.
This is a very important step, especially for those traveling for business or leisure for extended periods.

• Ask your doctor for advice on the appropriate medication.

• Determine a safe dosage for your body.

• Knowing when to drink during a flight will help you get the best results.

Step 3: Adjust your watch to your destination's time zone to reduce jet lag.

Change the time immediately at the start of the flight.
A simple but very effective way for the body to adjust to a new time zone is to change the displayed time.

• Adjust your wristwatch to the time zone of your destination.

• Simultaneously update the time on your mobile phone.

• Do this as soon as you board the plane or before departure.

This helps you "pre-program" your brain, preparing yourself mentally for new sleep and meal times.

Get used to thinking and living according to the local time.
Once the time has changed, start adjusting your routines right on the plane.

• Eat according to the schedule displayed on the new watch.

• Sleep or wake up according to the time at your destination, not your home time.

• Helps the biological clock adapt more quickly.

This is a small step but it has a big impact in avoiding jet lag, especially for those flying across multiple time zones.

Ask the flight attendant if you are unsure of your destination's time zone.
In case you are unsure about the time zone of your destination:

• Ask the flight attendant directly on the flight.

• Get accurate information to adjust the time in time.

• Avoid confusion that could lead to misaligned lifestyle adjustments.

Step 4: Drink plenty of water while flying to minimize jet lag.

Replenish your water intake frequently throughout the flight.
Dehydration is a very common condition on airplanes and is a reason why jet lag is more severe after landing.

• Try to drink about 240 ml of water for every hour of flight.

• Drink in small, steady sips instead of gulping it down at once.

• Helps improve alertness, reduces headaches and fatigue.

The dry air in the airplane cabin causes the body to dehydrate faster than usual, so drinking enough water is essential.

Always keep water with you when flying.
Preparing in advance helps you be more proactive in staying hydrated.

• Carry a bottle of water in your hand luggage.

• Take a sip of water while waiting for your flight at the airport.

• Proactively ask the flight attendant for more water when needed.

This habit is especially important for long flights or flights across multiple time zones.

Avoid drinks that dehydrate you and make it harder to sleep.
Not all drinks on airplanes are good for your health.

• Avoid alcohol as it dehydrates the body more quickly.

• Limit your intake of coffee, strong tea, and caffeinated beverages.

• These drinks can easily cause difficulty sleeping and prolong jet lag.

Prioritizing filtered water is the safest and most effective option.

Step 5: Do some light exercise on the plane to reduce jet lag.

Stand up and walk around gently during long flights.
Sitting still for too long makes the body sluggish and makes it difficult to adapt to time zone changes.

• Take advantage of opportunities to stand up and walk along the walkway when conditions permit.

• Do this for a few minutes at a time, especially on long flights.

• It helps improve blood circulation, reducing fatigue and lethargy.

Light exercise also helps the body feel sleepier when it's time to rest.

Perform simple stretching exercises.
No need for strenuous workouts; just a few gentle movements are enough to make a difference.

• Stretch your arms and lean to the sides when standing.

• Rotate your neck, shoulders, and ankles to relieve stiffness.

• Do it right there or in the aisle when you won't disturb others.

Stretching helps the body relax and reduces the feeling of heaviness after hours of sitting.

Combine deep breathing and mental relaxation.
Stress also makes jet lag more noticeable.

• Breathe deeply, slowly, and evenly.

• You can close your eyes for a few minutes to relax your body.

• Maintain a calm and relaxed attitude throughout the flight.

Tip 3: Secrets to a quick recovery after landing

Step 1: Get outside and enjoy the sunlight immediately after landing to reduce jet lag.

Exposure to natural light should begin as early as possible.
Sunlight is a crucial "switch" that helps the body regulate its biological clock.

• Get outdoors as soon as you arrive, even if it's just a short walk.

• Natural light helps the body recognize the new time zone.

• Helps regulate sleep-wake cycles more quickly and effectively.

This is one of the natural, easy, and highly effective ways to avoid jet lag.

Adjust your departure time according to your flight path.
The duration of exposure to light should be adjusted according to the direction of travel for optimal effectiveness.

• If flying west :

  • Go out in the late afternoon or early evening.

  • It helps the body adjust to the presence of light when it's darker than usual.

• If flying east :

  • Go out early in the morning.

  • It helps the body wake up early and fall asleep easily at night.

Exposure to light at the right time helps the biological clock "reset" faster.

Combine daily activities with local time.
Light will be more effective when combined with healthy lifestyle habits.

• Eat at scheduled times at your destination.

• Avoid sleeping in for too long during the day.

• Gentle outdoor exercise can help improve jet lag.

Step 2: Limit going outside if your flight is more than 8 time zones away.

Apply the lighting rule when time zone differences are too large.
When flying across more than 8 time zones , light exposure needs to be carefully controlled. If done incorrectly, jet lag can be severe and prolonged.

• You shouldn't go out as usual.

• Selective lighting adjustments are needed to "reset" the body's biological clock.

• Apply during the first few days after landing.

This applies when flying more than 8 time zones to the East.
The body often finds it difficult to fall asleep early and tends to wake up too early.

• Avoid strong sunlight in the early morning.

• Wear sunglasses when you have to go outside in the morning.

• Indoors or in dimly lit areas

Afterward:

• Go outside and soak up the late afternoon sun.

• It helps the body reset its circadian rhythm, making it easier to fall asleep at night.

This applies when flying more than 8 time zones to the west.
The body often feels sleepy too early and wakes up in the early morning.

• Avoid going outside a few hours before dark during the first few days.

• Limit exposure to evening and nighttime light to avoid disrupting your circadian rhythm.

• Help your body gradually adjust to the local late night hours.

Why is it necessary to control lighting when dealing with multiple time zones?

• Light is the most powerful factor controlling the circadian clock.

• Contacting the wrong time can worsen jet lag.

• Making the right adjustments helps shorten the adaptation period.

Step 3: Eat according to local time to help your body recover from jet lag faster.

Eat meals at the appropriate times at your destination.
Upon landing, eating at the local time will help your biological clock adjust more quickly.

• If you arrive in the evening , have dinner according to local time.

• If you arrive in the morning , have breakfast like the locals.

• Avoid eating at set meal times at home even if you don't feel hungry.

Eating meals on time helps your body "understand" that you've moved to a new time zone.

Managing hunger between meals
In the early days, feelings of hunger may come at irregular times.

• Have a snack between meals if you feel hungry.

• Choose snacks that are easy to digest.

• Avoid eating large meals at irregular times.

It's best to eat main meals at the local times to allow your body to adapt better.

Drink enough water with each meal.
Water plays a crucial role in the recovery process after a long flight.

• Drink water regularly throughout the day.

• Combine drinking water with meals.

• Reduces the risk of dehydration and fatigue.

Dehydration is a factor that makes jet lag last longer and feel more uncomfortable.

Avoid alcohol and coffee after landing.
These drinks can easily disrupt sleep.

• Avoid drinking alcohol during the first few days.

• Limit your intake of coffee, strong tea, and caffeinated beverages.

• Prioritize filtered water or mildly electrolyted water.

Step 4: Maintain a sleep schedule according to local time to help jet lag disappear faster.

Go to bed and wake up on time according to the arrival time.
After landing, the most important thing is to follow the local sleep schedule, even if your body is still tired.

• Go to bed according to the time at your destination , not your home time.

• Wake up at the local time of morning.

• Maintain a consistent sleep-wake schedule each day.

This habit helps reduce jet lag and shortens the time it takes to adapt to a new time zone.

Try to stay awake until a suitable bedtime.
The timing of your landing significantly affects how you regulate your sleep.

• If you arrive in the early evening :

  • Try staying up a little later.

  • Avoid going to bed too early, which could cause you to wake up in the middle of the night.

• If you arrive in the morning or during the day :

  • Avoid sleeping too much during the day.

  • Try to stay awake until evening so you can go to bed on time.

Enduring fatigue on the first day often helps you sleep better at night.

Why is it important to maintain a regular sleep schedule?

• The biological clock needs clear signals to regulate itself.

• Going to bed on time helps the body adjust to a new time zone faster.

• Reduce insomnia, fatigue, and persistent lethargy.

Step 5: Use melatonin correctly to help you fall asleep easily when experiencing jet lag.

Consider melatonin if you have trouble sleeping in a new time zone.
When changing time zones, many people, even when very tired, find it difficult to fall asleep at the local time. Melatonin may be a helpful solution in this case.

• Melatonin is a substance that helps regulate the biological clock.

• It can help you feel sleepier more naturally in the evening.

• Suitable for those experiencing jet lag and difficulty falling asleep in the early days.

Melatonin is not a strong sedative; instead, it acts as a "signal" to the body that it's time to sleep.

Common dosage and timing of use
Using the correct dosage is crucial to avoid adverse effects.

• Typically , about 3 mg is taken before bedtime.

• Drink before bedtime, according to local time.

• It's sufficient for the first few days after arrival.

Do not use higher doses in the hope of falling asleep faster, as this may cause fatigue the next day.

Do not overuse melatonin.
Melatonin should only be considered a short-term supportive solution.

• No need to use it for several weeks at a time.

• Combine this with maintaining a regular sleep schedule.

• Utilize natural daylight to help your body regulate itself.

Once your biological clock has stabilized, you should stop using it.

Consult with your doctor before your trip.
This is an important step to ensure safety.

• Ask your doctor if melatonin is right for you.

• Confirm the appropriate dosage based on your physical condition.

• Avoid interactions with medications you are currently taking.

References

1. http://www.mayoclinic.org/diseases-conditions/jet-lag/
   basics/prevention/con-20032662
2. https://www.nhs.uk/conditions/jet-lag/
3. https://thepointsguy.com/news/
   why-daytime-flights-to-europe-may-help-fight-jet-lag/
4. http://abcnews.go.com/Travel/jet-lag-15-prevention-recovery-tips-experts/
   story?id=22718883
5. https://www.uofmhealth.org/health-library/ug4997
6. https://www.health.harvard.edu/sleep/melatonin-for-jet-lag

Translated by: Sidney Bailey Hoang .