How to beat jetlag

There’s a certain thrill that comes with travelling – booking flights, choosing accommodation and selecting your activities. And once you actually arrive at your destination, you’ll want to enjoy your plans. But that can be a little tricky if you’re experiencing jetlag and feeling run down after a long journey.

We’ve rounded up some practical tips to help minimise the effects of jetlag the next time you travel.

1. Adjust your schedule before your trip

If there’s one hack to beat jetlag that I swear by, it’s this. It’s served me well when travelling from east to west, especially to destinations where the timezone is roughly 4-6 hours behind (from Australia’s East Coast, that’s somewhere like Sri Lanka or Nepal). Of course, this trick is even more effective the closer you are to your home timezone.

A few days before your trip, start operating in the timezone that you’re travelling to. Going to bed later is a good starting point. For instance, if your destination timezone is four hours behind, work towards going to bed four hours later – so, 2 am instead of 10 pm. It’s a gradual process, and you can start with sleeping an hour later each day. By the time your trip rolls around, you’ll more or less have adjusted to your destination’s timezone already, and the jetlag won’t hit as hard.

You can also apply this trick in reverse. When travelling from west to east, nudge your sleep time a bit earlier each day. Even the slightest shift in your schedule can help reduce the effects of jetlag when you land.

2. Get lots of sun

It’s true what they say – sun exposure can help you beat jetlag. That’s because our body’s internal clock (or circadian rhythm) synchronises with the external environment. Travelling across multiple time zones – particularly when you’re stuck in a dark aircraft cabin the entire time – can throw off your internal clock.

If you arrive at your destination during daytime, try to spend some time outdoors. The sun will signal to your brain that you need to be awake, and you’ll feel more energised – and ready for a good night’s rest at the end of the day.

Of course, depending on where you’re travelling to and the time of year, enjoying the sunlight can be easier said than done. But that’s definitely not the case in sunny Hamilton Island!

3. Stay hydrated while flying

Aircraft cabins are notoriously dry, which can leave you feeling tired and uncomfortable. The dryness in the air also exacerbates dehydration, so you may find yourself reaching for a beverage more often.

But go easy on the caffeine and free-flowing wine onboard (I know, it’s difficult.) If you’re trying to combat jetlag, alcohol, coffee and tea will only dehydrate you even more. Instead, sip on water regularly to ensure your body stays hydrated. If plain water isn’t your thing, try a sports drink or coconut water to help you get enough fluids.

Once you land, continue drinking water regularly, as this will help your body recover after a long flight and minimise the effects of jet lag.

4. Don’t say no to naps

Even if you don’t consider yourself the type of person who enjoys naps, you’ll inevitably feel tired after a long journey. If your body is begging to wind down, a quick 20-30 minute nap on the plane or at your destination can help you recharge.

But it’s a delicate balance. You don’t want to nap for too long that you fall into a deep sleep and wake up feeling even more jetlagged. Pair your nap with some of our other tips – like staying hydrated and being active – and you’ve got a winning combination to mitigate the effects of jetlag.

Undoubtedly, napping while flying is easier when you’ve got a flatbed to snooze on. We’ve rounded up the best Business Class seats and best First Class suites flying from Australia.

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5. Stay active

When you’re feeling the effects of jet lag, the last thing you want to do is be up and about. It’s tempting to sink into an armchair, slide into bed, or head straight for a sunbed by the pool (though you’ll be getting some much-needed vitamin D.) But if you want to beat jetlag quickly, going for a brisk walk, stretching your legs or even doing a light workout can elevate your energy levels.

And you don’t need to wait until you arrive at your destination to get moving. Walking around the cabin during a long flight or stretching in your seat can keep your body feeling energised, and you’ll feel better once you’re back on the ground.

Of course, a destination with lots to see and do can be the perfect prompt for heading outside. A walkable city like Ljubljana in Slovenia or a beachside town like Phuket in Thailand

Now, it’s over to you. What are your top tips for beating jetlag? Whether it’s a sleep strategy, food or drinks to consume (or avoid), or an in-flight routine, let us know in the comments below!

Also read: 14 travel hacks to change the way you travel forever

Featured image courtesy of Finnair.