How to beat jet lag: practical tips for long-haul travel

Cross several time zones and your body clock runs behind or ahead of local time. That's jet lag. You can't always avoid it, but you can soften it a lot.

Shift your rhythm a few days ahead

In the days before you leave, move your sleep and meal times an hour towards your destination:

• Travelling east (e.g. Asia): go to bed earlier.
• Travelling west (e.g. the Americas): stay up later.

That way your clock has less to shift on arrival.

On the plane

• Set your watch to destination time at departure and live by it mentally.
• Drink plenty of water and go easy on alcohol and caffeine — they wreck your sleep.
• Move down the aisle now and then to fight stiffness.
• Try to sleep when it's night at your destination and stay awake when it's day there.

Your first day there

Daylight is your strongest tool. Get outside and catch the sun at the right time: morning light helps after eastward trips, evening light after westward ones. Don't fight the clock — eat and sleep on local time even if it feels odd.

Pick a smart arrival time

A flight that lands in the evening often lets you slip into the local rhythm more easily: you just go to sleep. Keep that in mind when booking — you'll see the options side by side in Flights, along with the best price for your long-haul trip.

FAQ

How long does jet lag last?

As a rule of thumb, about one day of recovery per time zone — but good prep cuts it right down.

Which is worse, east or west?

Travelling east (your day gets shorter) feels harder for most people than west.

Does daylight really help?

Yes. Getting outside at the right time is the most effective way to reset your clock.