Jet-lag is thought to affect between 60 and 70 percent of passengers crossing multiple time zones, turning hard-earned holidays into bleary, disorienting ordeals. But sleep experts say there are practical steps travellers can take to limit the damage, starting well before boarding.
Stick to the 45-minute rule
Ashley Hainsworth, sleep expert and founder of furniture retailer Bed Kingdom, says the key number to remember on arrival is 45. Rather than sleeping as long as possible, he advises napping in 45-minute increments to get an energy boost without wrecking nighttime sleep. He also warns against napping within eight hours of an intended bedtime.
Adjust your sleep schedule before you leave
One of the most common mistakes, according to Hainsworth, is waiting until arrival to adapt. Travellers flying east, to destinations such as Dubai, Thailand, or Australia, should gradually move bedtime and wake-up time earlier in the days before departure. Those heading west, to the US or the Caribbean, should do the opposite, shifting both slightly later to begin syncing with the new time zone in advance.
Pack the right sleep accessories
If the flight coincides with nighttime at the destination, getting sleep on board matters more than watching in-flight entertainment. Earplugs, a travel pillow, and a blackout sleep mask are recommended essentials. A memory foam pillow that straps to the seat can help avoid a sore neck. Listening to ambient sounds, white noise, or personal playlists can also make it easier to drift off in a noisy cabin.
Move around the cabin regularly
Experts caution against staying seated for the entire flight, especially on daytime journeys. Walking the aisle roughly every hour can help prevent muscle stiffness, digestion problems, and, potentially, blood clots. Packing a pair of compression socks in carry-on luggage is also recommended to support circulation during long periods of sitting.
Time your light exposure
Jet-lag occurs when the body's circadian rhythm, its natural 24-hour internal clock, is disrupted, a process heavily driven by light. Travellers who land during daylight hours are advised to spend time outside rather than heading straight indoors, since sunlight helps reset the internal clock more quickly. At night, dimming lights and avoiding electronic screens signals to the brain that it is time to sleep.
Skip alcohol and caffeine, drink water instead
A drink at the airport may feel like the start of a holiday, but alcohol is a significant sleep disruptor and can worsen jet-lag symptoms the following day. Caffeine, while useful in the morning for an early flight, should be avoided later in the day because it blocks adenosine, the chemical that builds up naturally to create the sensation of sleepiness. Both substances also contribute to dehydration, making consistent water intake throughout the journey important, particularly given the dry air in aircraft cabins.
Consider melatonin
Melatonin is the hormone the body releases after dark to signal that sleep is approaching. Some travellers use supplements to help reset their schedule when crossing time zones. In the UK, melatonin is available only on prescription, though it can be bought over the counter in countries including the United States. Anyone considering it should consult a doctor first, as it can have side effects and interact with certain medications.
Take it easy on day one
Finally, Hainsworth advises against filling the first day of a trip with back-to-back activities. Easing in gradually, whether by the pool, on the beach, or wandering a local town, gives the body time to adjust and preserves energy for the rest of the holiday.
