Whether you’re a seasoned traveller or an occasional holiday adventurer, crossing multiple time zones can wreak havoc on your body. Jet lag, the unwelcome companion of long-haul travel, disrupts your circadian rhythm—your body’s internal 24-hour clock responsible for regulating everything from sleep to digestion. In this guide, we’ll share jet lag recovery tips to help you minimise the effects of jet lag and recover faster, so you can get the most out of your travels. We understand the challenges of managing jet lag and its impact on your sleep health. With our multi-specialty approach, including expertise from sleep physicians, psychologists, and physiologists, we’re here to help you travel better and recover faster.
Here’s our expert-backed guide to reducing jet lag and optimising your well-being before, during, and after your flight.
What Is Jet Lag, and Why Does It Happen?
Jet Lag Recovery Tips: Jet lag occurs when your body’s circadian rhythm struggles to adjust to a new time zone. Exposure to light and meal times out of sync with your usual routine can lead to:
- Fatigue
- Irritability
- Digestive issues
- Insomnia or disrupted sleep
- Difficulty concentrating
“Jet lag isn’t just about feeling tired—it can affect your mood, energy levels, and even your physical health,” says Dr. Sumit Samant, from Auckland Sleep. “While there’s no way to completely avoid it, there are strategies to minimise its effects.”
Jet Lag Recovery Tips: Plan Ahead Before You Fly
Preparation is key when it comes to reducing jet lag. By gradually aligning your body to the new time zone, you can mitigate its effects.
- Adjust Your Sleep Schedule Early
A week before travel, start adjusting your sleep schedule by waking up earlier or going to bed later, depending on your destination’s time zone. Use a bright light or a sunrise alarm to help reset your body clock. - Optimise Your Nutrition
Avoid heavy, late-night meals before your flight, and stick to light, balanced meals rich in protein and healthy fats to support energy levels and minimize bloating. - Pack Sleep Essentials
To improve sleep quality on the plane, bring a blackout eye mask, noise-cancelling headphones, and a calming sleep spray.
Jet Lag Recovery Tips: In the Air—Stay Hydrated and Rest Strategically
Flying can be dehydrating, which exacerbates jet lag and affects sleep quality. Follow these tips to stay on top of your game.
- Hydrate, Hydrate, Hydrate
Drink plenty of water throughout your flight and avoid alcohol and caffeine, which can dehydrate your body further. “Dehydration not only worsens jet lag but also impairs your body’s ability to produce melatonin, the hormone essential for regulating sleep,” explains Dr. Sumit Samant. - Fasting to Reset Your Body Clock
Avoid eating during the flight to help your body adapt more quickly to the new time zone. Instead, eat your first meal upon arrival based on local time. This can help reset your circadian rhythm and get you back on track. - Sleep Strategically
Align your sleep with your destination’s time zone. If it’s nighttime where you’re headed, try to get some rest during the flight. While airplane sleep isn’t ideal, tools like an eye mask, travel pillow, and soothing music can help you rest more comfortably.
Auckland Sleep’s Multi-specialty Approach
Jet lag recovery is never one-size-fits-all, which is why Auckland Sleep offers a multi-specialty approach to address your unique needs. Our team of sleep physicians, psychologists, physiologists, and other experts work together to create tailored strategies that fit your travel plans and lifestyle.
“Managing jet lag effectively isn’t just about sleep; it’s about addressing all aspects of your health,” says Dr. Anitha Patel. “Our collaborative approach ensures that no matter your challenge—whether it’s insomnia, disrupted circadian rhythms, or sleep apnoea—we have the expertise to help.”
Book Your Consultation Today
If jet lag, insomnia, or other sleep issues are disrupting your life, Auckland Sleep can help. Our multidisciplinary team provides personalised care to optimise your sleep health and improve your overall well-being.
Contact us today to schedule your consultation and take the first step towards better sleep and jet lag recovery.
