Anti-jet lag tricks to beat the jet lag blues

Jet lag can be the downside of flying high. It’s an inevitable consequence of international air travel, and the further you fly, the worse it is. Jet lag can impair cognitive functions, interfere with metabolic cycles, and ruin sleep patterns. If there was a magic trick to beat it, surely all intercontinental air travellers would be using it.

While there is no silver bullet to zap jet lag, there is a lot you can do to diminish its effects. Surprisingly, many of them can be done while in flight. Travel expert Dawn Morwood, one of the co-directors of Cheap Deals Away UK, shares how.

Don’t force it

“Some people just take jet lag on the chin and tough it out. Others use tricks like coffee, more coffee, vitamins, and various edibles. And then there’s John McClane making fists out of his toes in ‘Die Hard’ – but that’s another story!” says Dawn.

Dawn reveals her top strategy for combating jet lag: the “time zone sleep trick.”

“My top-tip is to adjust your circadian rhythms, your body’s internal clock, gradually,” says Dawn. “You can do this by basically leaving your metabolism where it is. You stay on home time for as long as you can – certainly on the plane, then adjust.”

Here’s how to implement the time zone sleep trick:

1. Stay on home time: “In the case of a longer trip, you should try to adjust your internal clock gradually, rather than forcing yourself to be awake when you would normally be asleep and vice-versa,” explains Dawn.
2. Sleep strategically: “One way to let yourself adjust more gradually is to sleep on the plane when you would be asleep at home,” she advises.
3. Choose your seat wisely: “To sleep on the plane while flying economy, you’re better off in a window seat,” she says. “You only have a person who may disturb you on one side, you don’t have to move for others to use the bathroom, and you can rest your head against the plane wall.”
4. Utilise natural light: A window seat also gives you access to natural light, which impacts your biorhythms. “So in a window seat you both rest better and let sunlight rouse you when you need it to,” advises Dawn.

Proactive sleep adjustment

To maximise the effectiveness of this strategy, Dawn suggests: “If you’re flying through a lot of time zones – maybe to the Far East or Australia – you can also start trying to match your sleep patterns with those at your far-off destination before you leave,” advises Dawn. “That way you’ll really lessen the impact of the adjustment you’ll have to make when you land.”

Combine this with sleeping on the plane in a well-chosen seat – perhaps an emergency door seat if you’re tall – and you’ll be well on your way to beating John McClane at his own game! 

Other anti-jet lag hacks

• Accessorise: Sleep mask, earplugs, and comfortable clothes all help with sleeping on the plane.
• De-stress: Anxiety can stop you sleeping and resting, and will exacerbate symptoms of jet lag. Try to relax if you can.
• Don’t over-schedule Take it easy on your first days at your destination.
• Cut alcohol out: Alcohol impairs sleep quality – avoid it before and en-route .
• Drink less caffeine: Caffeine can boost short term alertness, but it will deny you the sleep time in the air that can help you beat the jetlag.
• Stay hydrated: Airplane cabins can cause dehydration. Sip water regularly.
• Healthy diet: Bad or excessive food can make jet lag feel worse, so opt for light, healthy meals. 
• Stretch: Stand up and move around often to prevent stiffness and reduce the risk of deep vein thrombosis.