Grace Power & Beauty

Long flights are part of almost every overseas trip from Australia. Europe, the Americas and much of Asia sit several time zones away. That means many travellers land feeling foggy, wide awake at 3am and ready for bed at lunchtime. This is jet lag, and it can take the shine off the first days of a holiday.

The good news is that a little planning can soften it. You cannot stop jet lag completely, but you can help your body clock catch up faster. This guide covers what causes it and what tends to help. It draws on advice from Australian government health services.

What jet lag actually is

Your body runs on an internal clock of roughly 24 hours, known as the circadian rhythm. This clock affects body temperature, hormones, digestion, heart rate and blood pressure. It also tells you when to feel hungry and when to feel sleepy. When you cross time zones quickly, the clock keeps running on home time while the sun and the local clocks say something else.

Healthdirect describes jet lag as a short lived sleep disorder. It usually follows rapid travel across several time zones. Anyone can be affected. Older people may find it harder, because their body clocks tend to adjust more slowly.

Lack of sleep before and during the trip adds to the problem. The Better Health Channel notes that a sleep debt makes jet lag worse. So the late night packing session before an early flight is not doing you any favours. Going in well rested gives you a better starting point.

Common signs of jet lag

The main sign is feeling very tired during the day and struggling to sleep at night. Many people also notice irritability, poor concentration or memory lapses. Some feel generally unwell or flat for a few days. These effects ease as the body settles into the new time zone.

Digestion can be thrown out too. Changes in bowel habits are listed as a common effect. Meals arrive at odd times on a long flight, which does not help. Judgement and decision making can also slip, so it pays to leave big decisions until you have adjusted.

If tired eyes and dull skin are bothering you on arrival, rest and daylight will do more than anything else. For photos on day one, a few simple tips on concealing skin imperfections can help you feel more like yourself. Just give your body time to recover underneath.

Why flying east feels harder

Direction matters. The body clock tends to run slightly longer than 24 hours. That makes it a little easier to stretch your day when flying west. Flying east forces you to shorten your day, which works directly against the body clock.

The number of time zones matters as well. Healthdirect says jet lag can be worse the more time zones you cross, especially when travelling east. Adjusting usually takes at least two or three days. The Better Health Channel gives a rough guide of about one day for every hour of time difference, and notes it varies between people.

Before you fly

Start by getting proper sleep in the days before you leave. If you are only away for a few days, Healthdirect suggests keeping your home eating and sleeping times. For longer trips, the aim is to adjust to the new time zone as soon as you can. There is no evidence that fasting or complicated diets help.

When flying west, the Better Health Channel suggests going to bed later for two or three nights before you go. Its example is a Melbourne to London flight, with bedtime moved to 1am or 2am. This nudges your body clock in the right direction before you board. It is a small change that costs nothing.

If you take regular medicines, talk to your doctor before you travel. Timing doses across time zones can be tricky. This also applies if you have recently had a procedure, such as cataract surgery, and need eye drops on a set schedule. Your doctor can help you plan a simple timetable.

On the plane

Try to live on destination time from the moment you board. Eat and sleep in line with the new time zone where you can. Healthdirect suggests this for longer trips. It gives your body clock a head start before you land.

Comfort makes sleep on a plane more likely. Small changes add up over a long flight. The Better Health Channel suggests these simple steps.

• Drink plenty of water and limit alcohol and caffeine.
• Eat small, light meals such as fruit and vegetables.
• Wear loose, comfortable clothing.
• Walk around the cabin when you can.
• Use earplugs, an eye mask and a neck pillow.

Alcohol deserves a special mention. Some people have a drink to help them doze off. The Better Health Channel says this actually disrupts normal sleep cycles and can prolong jet lag. It also advises against sleeping tablets during the flight, in case of an emergency.

If you wear clear aligners, keep your case and cleaning kit in your carry on bag. Long flights make it tempting to skip your routine. Our guide to how Invisalign works explains why wear time matters. A quick brush and rinse in the bathroom keeps things on track.

After you arrive

Light is the main signal that resets your body clock. Light entering the eyes helps reset it. Healthdirect suggests seeking early morning sunlight after flying east. After flying west, aim for sunlight in the evening instead.

Get outdoors during the day, but not too close to bedtime. Keep your room as dark as possible when you sleep. A walk in daylight on your first afternoon is one of the simplest things you can do. If daylight is scarce, bright light is the next best option.

Short naps can help in the first few days. Healthdirect suggests keeping them under 30 minutes. Try to stay awake for at least four hours before bed. Longer naps can make it harder to sleep through the night.

Coffee and tea can help you stay alert during the day. Too much will make it harder to sleep later. Healthdirect notes that alcohol may stop you sleeping well at night. Keep your bedroom dark to give sleep the best chance.

Melatonin and sleeping pills

There are few medicines for jet lag. Healthdirect says medicine containing melatonin may help reset your body clock. The Better Health Channel notes that melatonin has helped some people adjust faster. Both say to talk with your doctor about whether it suits you.

Sleeping pills can help with sleep, but they can become a habit. Healthdirect advises using them carefully. Some people also worry about medicines and sleep in other settings. For example, people curious about sleep dentistry should know that is a supervised clinical service, not a travel remedy.

When to get advice

Most jet lag fades within days. If it badly affects you, see your doctor or a travel medicine expert. People whose work means frequent long flights can ask their GP about a referral to a sleep specialist. Healthdirect suggests this for people who are badly affected.

Frequently asked questions

How long does jet lag last?

Healthdirect says adjusting usually takes at least two or three days. The Better Health Channel suggests about one day for each hour of time difference as a rough guide. It varies a lot between people. Flying east and crossing more time zones tends to make it last longer.

Is it better to sleep on the plane?

Sleep on the plane if it lines up with night time at your destination. Plan sleep around destination time where you can. Nap when sleepy, but avoid relying on alcohol to doze off. Earplugs and an eye mask make rest more likely.

Can jet lag be prevented?

Healthdirect says jet lag cannot be prevented. You can still reduce its effects. Arrive well rested, drink water and limit alcohol and caffeine on the flight. Then use daylight to reset your body clock once you land.

Does coffee help with jet lag?

Caffeine can help you stay alert during the day after you arrive. Have it in moderation. Healthdirect warns that too much can stop you sleeping later. On the flight itself, it is best to limit it.

This article is general information only and is not medical advice. Speak with a doctor or qualified health professional about your own health and travel plans.