Whether it hits on your outward or return journey, jet lag after long-haul flights with significant time differences is, unfortunately, something every traveler should expect.
However, you can lessen its impact on your body by following a few simple tips. British Airways created a practical guide in collaboration with “Dr. Sleep”—Dr. Chris Idzikowski, one of the UK’s foremost sleep disorder experts.
Here are 15 tips to help you tackle jet lag:
- Always carry an eye mask, earplugs, moisturizing creams, decongestants, and similar items. On British Airways flights, these small but helpful supplies are available to all travelers.
- Choose comfortable, loose-fitting clothes, preferably made from natural fibers.
- Opt for flights that allow you a full night’s sleep upon arrival at your destination, if possible.
- If you can, avoid very long overnight flights or try to sleep in reclining seats.
- Drink plenty of water during the flight, but avoid alcoholic beverages.
- Stretch your legs whenever you can by walking along the aisle or doing some light stretches.
- Adjust your routine based on your travel direction: if you fly west, try to stay awake a bit longer and wake up later. For eastbound travels, aim to go to bed earlier and get up a little sooner.
- Set your watch to your destination’s local time as soon as possible.
- Once at your hotel or home, minimize noise and block out light with shutters or blackout curtains. Ideally, keep the room temperature around 18°C.
- If possible, request a hotel room with the bed facing southeast; if you’re traveling south of the Equator, the ideal orientation is northeast.
- Try to eat main meals in line with local meal times.
- Spend time outdoors getting acclimatized to your new surroundings.
- If you can, do some physical activity.
- Synchronize with the local time by avoiding afternoon naps and making an effort to stay awake until the evening.
- If you need extra help, consider melatonin over medication.
