Jet lag can be the bane of long-haul travel, leaving you feeling hit by a truck rather than an aircraft.

Fear not—we've gathered some insider tips from the experts—airline crew members and frequent travellers who have mastered the art of crossing time zones without losing their zest.

While we're at it, let's debunk some myths about sleeping pills and their role in jet lag.


Sync with local time immediately

The moment you touch down, adjust your watch to the local time.

This mental shift can help you adapt more quickly to your new environment.

If you're flying west, you're in luck; you'll likely land closer to bedtime, making the transition smoother.

Heading east, however, can be more challenging, as you might have a full day ahead before you can hit the hay.

Flight attendant and Flying High author Jennie Jordan shared a flight mantra when travelling long-haul: 'West is best, east is a beast.'


Nap strategically

Are you feeling groggy upon arrival? A short nap can work wonders, but timing is vital.

Morning naps are less disruptive to your circadian rhythm than afternoon ones.

To avoid nighttime restlessness, engage in light activity on your first day, like dining out for an early dinner, to keep sleep at bay until your usual bedtime.

Skip the in-flight happy hour

It's tempting to indulge in complimentary beverages. Still, alcohol's effects are magnified at high altitudes due to lower oxygen levels in your blood.

Overindulging can lead to dehydration and exacerbate jet lag symptoms. It's wise to limit your intake and stay hydrated with water instead.

Embrace the daylight

Don't confine yourself indoors on your first morning in a new place for that caffeine fix.

Step outside and let the daylight hit your skin.

This natural cue helps your body clock adjust and signals to your brain that it's time to start the day.

Evening walks are your friend

Just like our canine companions benefit from evening walks, so can we.

A stroll after dinner aids digestion and signals to your body that the day is winding down, preparing you for a restful night's sleep.

Use sleeping pills sparingly

While sleeping pills can be a temporary fix, they should not become a crutch.

Dr Ben MacFarlane, author of Holiday SOS: The Life-Saving Adventures Of A Travelling Doctor, suggested a three-night limit.

'After the third night, you should be able to sleep naturally,' he said. 'Get into the habit of taking medication on holiday, and you might struggle to break the cycle at home.'


Minimise disturbances

When you catch some Z's, ensure you're not interrupted.

Silence your phone and hang a 'Do Not Disturb' sign on your door to avoid unwanted disruptions.

White noise works wonders

Don't fight the ambient noise on planes or in hotels.

Low-level background sounds can help you sleep by masking more jarring noises.

Use a white noise app or machine to create a consistent auditory backdrop.

Forget sticking to home time

Maintaining your home time zone is only possible if you're on a whirlwind business trip.

For more extended stays, fully commit to the local schedule to make the most of your time away and ease the transition.

Take weird tips with a grain of salt

Celebrity travel tips—like DJ Calvin Harris's raw egg yolk ritual—may make headlines but won't guarantee good rest during holidays.

Stick to proven strategies and find what works best for you.


Beating jet lag is all about syncing with your new environment and maintaining healthy habits.

So, next time you're jet-setting across the globe, remember these tips for a smoother transition to your destination.
Do you have other travel tips and tricks you swear by? Share them with us in the comments below!