11 Tips to avoid Jet-Lag on Long Flights for Fun holidays

11 Tips to avoid Jet-Lag on Long Flights for holidays

What is Jet-lag?

Jet-Lag is a flight fatigue caused due to quick traveling across various time zones.  It is a physiological condition causing disorder of circadian rhythm.  Circadian is internal biological/body clock which regulates wakefulness and sleep.  Disruption of the body clock synchronization results in JET LAG. 

12 Tips to avoid Jet-Lag on Long Flights
Picture taken while flying over London during long flight from Dubai to New York

Tips to Avoid jet-lag on Long Flights for Fun Holidays can be divided into 3 parts –

BEFORE TRAVELING

  1. Try to adjust your eating and sleeping pattern before few days of your flight. Shift your sleeping and eating habits as per the clock of destination, before 3 to 4 days of travel date. 
  2. Wear sunglasses before few hours taking flight as it helps to synchronize body clock because body clock is set by eyes detecting light.

DURING FLIGHT/TRAVELING

  1. If your flight is reaching during the night then don’t take a sleep or nap before 6 hours of reaching time (arrivals).  And do vice-versa for morning flights – like if you are reaching during day time then take a proper sleep for 5 to 6 hours before reaching the destination. 
  2. If possible then do a break or split journey for 1 or 2 days in between.
  3. Avoid caffeine and alcohol during flight. 
  4. Stay hydrated and keep yourself moisturized throughout during the flight. 
  5. Wear light, loose and comfortable clothes. 
12 Tips to avoid Jet-Lag on Long Flights
Inside Airplane, while traveling to Shanghai

AFTER REACHING DESTINATION

     8. Upon reaching the destination, try to get out in sunlight, fresh air as sunlight                    regulates biological clock which helps your body clock in adjusting to new time zones        and surroundings.  Staying indoors after reaching your destination worsens jet lag. 

12 Tips to avoid Jet-Lag on Long Flights
12 Tips to avoid Jet-Lag on Long Flights
  1. Take bath before going to bed
  2. Avoid short naps during the daytime.
  3. Relax and don’t stress or burden yourself for 1 or 2 days. 

Have a fun-filled and relaxed flight!

Read here for Airplane Activities for toddlers as they need to be occupied, especially during long flights.  

Also what to carry on during long flights is the very important thing to know. Click here to read about what to pack in a Carry on Bag for long flights.  

Read about travel planning before going for holidays, by clicking here.

Also, try out for different types of stays during your holidays. Read here for tips on staying during holidays. 

12 Tips to avoid Jet-Lag on Long Flights
Photo Taken during flying over western Ghats near Mumbai

world: Get Your Guide

So, till then KEEP TRAVELING……………… KEEP EXPLORING……………………………………………………

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30 Comments

  1. These are some really simple and handy tips and I am sure every traveller goes through this mess when traveling long distances. I dont know for what reason, but even a small distance flight makes me tired like hell, and I think I will be using some of your tips to avoid that fatigue for myself as well

  2. I also heard that you shouldn’t eat in a flight, appearently that is what cabin attendants do to avoid jet lag. I haven’t tried it myself yet though. Your tips are very helpful and I will try them at my next international flight.

  3. Personally one of my best tips for dealing with jet lag is to get off the plane and go for a run. I know for many this would be their idea of hell but it just helps to get my circulation going again and also make me feel less lethargic. I have done ayurveda retreats and it is astonishing how much a long flight impacts on your body. I find it really raises my blood pressure for a few days after flying so anything that can counter that has to be good

    1. I agree with you that after reaching out, we should be active instead of sleepy. Going out and spending some time out helps a lot in controlling jetlag.

  4. These are such fantastic tips! I had no idea about wearing the sunglasses to help syncronise your body clock. I do need to get better at handling jet lag – next trip where I could face jet lag, I definitely will make more effort to go out into the sunlight and not stay inside since it may worsen the jet lag!

  5. Great tips for avoiding jet lag! The tips totally make sense like spending time in the daylights to adjust your body, wear sunglasses before few hours taking flight, and avoid caffeine and alcohol during flight etc. Hopefully when I am flying long flight next time l will be able to follow your tips and avoid the jet lag!

  6. These are very helpful tips for avoiding jet lag. On my first international trip, we decided to relax upon reaching the hotel and that worsened the jet lag. Lesson learnt. I agree going in the sunlight and being active upon reaching a new country really helps the body adjust to the local clock. Wearing sunglasses before the flight is something I didn’t know about. I’ll follow all these tips on my next international trip. Thanks for sharing. 🙂

  7. I have suffered Jet Lag but had no idea how to avoid it. I now know after reading this blog. I did not know that being moisturized also helps. The bit on walking under the sun is also useful. As a habit, I used to sleep indoors just after arriving in the new country.

    1. Keeping yourself in sun after reaching destination helps a lot, but many people worsens jetlag by remaining outdoor. Next time, When you travel, try to remain in sunlight after reaching.

  8. Great tips on adjusting jetlag – I always suffer when traveling back to Asia. Adjusting eating and sleeping patterns before the flight is an important one. I should start doing that!

    1. You are correct, when we travel from west to east, Jetlag is more felt as we loose some time during traveling.

  9. Good advice. The thing that seems to help us the most is just to start living on the local schedule as much as possible from the moment you arrive: don’t go to bed at 8am local time, for example.

  10. Good tips. Relax is perhaps the most important one. Too much time is spent stressing about the thought of getting jet lag. Give yourself time to acclimate to a new time zone. Sleep if you will arrive in the day. Don’t if you will arrive at night. Fresh air, water, exercise, cut down on the alcohol … all key.

  11. Some fabulous tips, I will be sure to keep them in mind for my next international flight. I didn’t do too well last time, having a wedding the day after a 26 hour flight. Let’s just say the wines weren’t a good idea….

  12. I need to try adjusting my eating and sleeping pattern a few days before my flight if my schedule allows me to do so. I feel like that would help out tremendously 🙂

  13. Jet Lag is a common hassle that all travelers face and one needs to come to terms with it. These are some great and practical tips to fight jet lag as well as be prepared for it. Keeping oneself hydrated but avoiding caffeine is the most important.

  14. Some great tips here Yukti. I usually don’t follow any of the above haha. What works for me, personally, is to sleep, sleep, sleep as much as possible but then I usually sleep a lot so that suits me. I did not know that caffeine and alcohol can make your jet lag worse, I usually have both on my flights 😀 I guess I have to start being a little more careful to avoid jet lag next time!

  15. OMG having a jetlag is crazy and I don’t want to experience that. What I did after my flight – have a relaxing body massage and bath (whichever comes first). I can easily recover from little stress on my trip and head to my adventure.

  16. Jet lag is the bane of every traveler (and why I could never be a flight attendant). These are some great tips. I know drinking lots of water on flights definitely seems to help.

  17. All good tips! I am such a terirble sleeper on flights and eventhough I try and time it right, I never fall asleep when I should and I fall sleep when I shouldn’t. So annoying! But totally agree about the no caffiene on the flight but no alcohol is a tough one for me. Maybe that’s my problem!

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