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How to avoid jet lag
Jet lag is the disruption of the body’s biological clock, which occurs when you cross time zones at a speed that outstrips your body’s natural ability to adjust.
It's not the length of the flight, but the amount of time zones that causes jet lag. This means that jet lag can affect anyone, but those with strict routines are likely to get hit the hardest.
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1. Adjust your watch
To start getting your head around changing time zones, adjust your watch to local time as soon as you are seated on the plane. Another way to prepare is to go to bed earlier and wake up earlier if you’re travelling east – or the opposite if you’re travelling west – a few days before your flight. This will help your body clock get used to a new sleep schedule.
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2. Plan your flight time
It’s easier to adapt to a longer, rather than a shorter day because it’s easier to put off sleep than to force it. So if you’re flying east, book a flight in the morning and try to stay awake until local time's evening. Flying west? Then do the opposite. Book a flight in the evening – preferably with a stopover – and try to get as much sleep as possible, to help you stay awake during the day you land.
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3. Relax
Grab some earplugs, a pillow and an eye mask to relax or get some sleep.
We’ve tested the most popular silicone, foam and wax, reusable and disposable ear plugs for sleep.
Eye masks are also a good way to switch off on a long flight. Don’t be shy to tell flight attendants that you don’t want to be disturbed for refreshments while you have your eye mask on.
Our Best Buy eye mask was also Great Value, coming in at less than £20. Read our reviews of the best eye masks to find out which one it was.
While many people find sleeping pills tempting on flights, they do restrict natural movement and so could cause cramp or deep-vein thrombosis.
Better to consider a travel pillow. If you’re a side sleeper, we tested one unique design that may interest you. Read our reviews of the best travel pillows to find out how it scored in our testing.
Listening to music, white noise or other ambient background sounds may also help you fall asleep. Remember to bring headphones and download any playlists in advance so you can listen to them in flight mode. Our headphone reviews can help you find the perfect pair.
Drinking alcohol or caffeine in the evenings can also significantly disrupt your sleep and dehydrate you. Instead, be sure to drink lots of water to mitigate the effects of jet lag.
While the current airport liquid rules restrict the amount of water you can bring on board a plane, you can bring an empty water bottle through the security checks and fill it up before boarding the plane. Read our reviews of the best reusable water bottles.
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4. Move those muscles
Any movement on the plane will prevent you from feeling cramped and lethargic.
You may wish to consider wearing pressure stockings - also known as flight socks.
Studies have concluded airline passengers who wear compression stockings during flights of four hours or more can significantly reduce their risk of DVT and leg swelling.
However, the NHS recommends taking advice from a pharmacist on which size to choose, as ill-fitting stockings could actually increase the risk of DVT.
Keeping your body active will also help. Even though space is tight, just walking up and down the aisles or occasionally flexing your feet will keep your blood flowing.
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5. Plan ahead
It’s likely you’ll be feeling some jet lag symptoms when you get to your holiday destination, so plan ahead and schedule for a day of rest on your first day. Certainly don’t plan a long drive. If you do need to do certain things on day one, then try to arrange them at a time you would normally be active at home.
If you are extremely tired, try to stick to short power naps. Taking naps for 45 minutes or less can give you an energy boost that will help you function better throughout the rest of the day without severely impacting your sleep in the evening.