How to Beat Jet Lag After a Long-Haul Flight

Travelling across several time zones is exciting, but there is one part of long-haul travel I never particularly look forward to: the first day when your body has absolutely no idea what time it is.

You might arrive somewhere beautiful, but your body is convinced it should be asleep.

After quite a few long-haul trips, I've learned that trying to completely avoid jet lag isn't always realistic. What helps more is planning around it and giving your body a little time to catch up.

You might also want to read my Long-Haul Flight Tips, where I share some of the things I do to make a long flight more comfortable.

Here are some of the things I find most useful.

1. Start Adjusting Before You Leave

If you're travelling across several time zones, you can start adjusting your routine a few days before your flight.

You don't need to suddenly change your entire sleeping schedule. Even going to bed a little earlier or later each night, depending on where you're travelling, can help.

For example, if you're travelling from Europe to the US, I might try to stay up slightly later in the evenings before leaving rather than making a huge adjustment overnight.

It's a small change, but sometimes those small changes are easier for your body to handle.

2. Think About When You'll Arrive

I always look at the arrival time, not just the departure time, when thinking about how I'm going to manage a long-haul flight.

If I'm arriving in the morning, I'll usually try to get some sleep during the flight. Even a few hours can make a difference when I know I'll need to stay awake once I arrive.

If I'm arriving in the evening, I prefer not to sleep for too long on the plane because I want to have a reasonable chance of sleeping once I get to the hotel.

Of course, this doesn't always go according to plan. Sometimes you board the plane thinking you'll sleep for six hours and end up watching films at 3am because your body has other ideas!

The important thing is to think about what will make the first night at your destination easier.

3. Start Living on Local Time

One of the best things you can do once you arrive is to stop thinking about what time it is back home.

If it's lunchtime at your destination, have lunch. If it's dinner time, have dinner. And if it's only 3pm but you feel like going to bed because your body thinks it's midnight, try to stay awake a little longer if you can.

I've definitely had those moments when all I wanted to do after checking into a hotel was close the curtains and sleep.

Sometimes, though, getting out for a coffee and a short walk is exactly what I need.

Your body won't adjust instantly, but following the local schedule can make the transition much easier.

4. Get Outside

This is one of my favourite simple jet lag remedies.

After a long flight, it's tempting to spend the whole day in your hotel room. But getting outside, walking around and getting some natural daylight can help you feel much more awake.

If I've arrived somewhere after a long flight, I'd much rather take a relaxed walk around the neighbourhood, find a café and get something to eat than immediately start ticking off every attraction on my list.

Sometimes that first slow walk is actually one of the nicest parts of arriving somewhere new.

One thing I like to have sorted before I land is my mobile data. After a long flight, the last thing I want to do is look for a SIM card while trying to find my hotel. An eSIM means I can get directions, check transport and contact my accommodation as soon as I arrive. I usually set mine up before leaving home, so everything is ready when I land.

I usually compare a couple of eSIM providers before choosing one. Airalo is a good starting point if you want a straightforward eSim option, while Yesim is worth considering if you're looking for more flexible or unlimited data plans.

5. Give Yourself Time to Adjust

This is probably the most important one.

Sometimes we expect ourselves to step off a plane and immediately be ready to enjoy a completely different time zone.

If you've travelled across half the world, it's normal to feel tired, wake up at strange times or feel hungry when you shouldn't.

Rather than getting frustrated with yourself, give your body a little time.

For some trips, I'm fine after a day. For others, it takes a few days before I feel completely back to normal.

And that's okay.

If you're still putting your trip together, you might also find my guide on How Far in Advance Should You Book a Holiday? useful. Booking at the right time can give you more choice while still leaving some flexibility in your plans.