Nicola Elliott
Jetting off on that summer holiday of a lifetime is one of the best feelings in the world. Spending the first few days battling jet lag? That’s like ordering champagne and being served flat soda.
Also known as desynchronosis or flight fatigue, jet lag is a temporary but brutal disorder that messes with your circadian rhythm — that internal body clock responsible for deciding when you should be awake, asleep, or raiding the minibar.
Cross a few time zones and suddenly your body’s on one schedule, the local time’s on another, and you’re left stuck somewhere in between like a confused goldfish.
Besides the obvious fatigue and insomnia, unlucky travellers can get the full works — anxiety, headaches, dehydration, even digestive mayhem. But fear not, because we’ve grilled the experts for their best tricks to banish post-flight brain fog and reclaim your holiday.
1. Hydrate Like It’s Your Job
Before you even set foot on the plane, rethink the drinks trolley strategy. That pre-flight “holiday pint” or triple espresso might seem like a good idea, but “Hydration can be key,” says Dr Ali Hill, Applied Human Nutrition course leader at Solent University. “Tea, coffee (if you’re not used to them) and alcohol can dehydrate you, depending on what type you have.”
Her tip? Stick to plain water mid-flight and drink enough so your urine is the colour of pale straw. And remember — cabin air is about as humid as the Sahara, so you may need more than you think.
2. Adjust Before You Fly
Shifting your bedtime a few days before take-off can smooth the landing. If you’re flying east, go to bed earlier; west, stay up later. “By beginning to shift your sleep schedule early on, you’ll feel more energised to get up and get going even on that first day,” says Neil Robinson, Sealy UK sleep expert.
Meal times matter too — start matching them to your destination before you board. You can even use a Jet Lag Calculator to work out exactly how many hours to shift.
3. Think in Local Time
The moment you board, change your watch, phone, and laptop to destination time. “Imagine what you would be doing at your destination and try to mimic that as much as possible, especially meals and bedtime,” say Ruth Tongue and Lucy Faulks, founders of Elevate. The mental shift can work wonders before you even land.
4. Sleep Smart
For long-haul overnights, don’t just hope for rest — engineer it. Pack an eye mask, noise-cancelling headphones, and even your own pillow if you’re picky. “Try to maintain your personal sleep routine while you’re away from home,” says Professor Kevin Morgan of Loughborough University. “Pack any items which support these behaviours, like photos, books, blankets or teddy bears.”
If you arrive during the day, resist the urge to nap — stay moving until a reasonable local bedtime.
5. Use Light to Your Advantage
Natural sunlight is your body’s best reset button. Get outside in the morning, and if that’s not an option, use a light therapy lamp for 30-60 minutes. It’ll help tell your brain it’s time to be awake — and speed up your jet lag recovery.
6. Snack with Purpose
Can’t sleep? Forget the midnight room service burger. Montmorency tart cherries are one of the few natural sources of melatonin. “Cherries can help improve sleep quality… and actual time spent sleeping,” says nutritionist Emma Derbyshire. A handful before bed or a small glass of tart juice might keep you from staring at the ceiling.
7. Keep Moving
Exercise helps fight fatigue and keep circulation flowing. Take a brisk walk after landing, stretch during the flight, and use in-seat moves like ankle circles. Compression socks aren’t glamorous, but they do reduce the risk of DVT and make you feel less like you’ve been shrink-wrapped.
8. Eat Light, Eat Right
Skip heavy meals before bed. “If you find yourself awake late in the evening, choose a light evening meal and stretch your legs outdoors instead,” says dietitian Bahee Van de Bor.
A spokesperson from Ski Vertigo also notes that packing your own snacks can save both money and energy: “Simple, healthy options like nuts, fruits, and whole grain sandwiches can keep you energised and hydrated.”
9. Consider Melatonin (With Caution)
Small doses (0.5 to 5mg) taken 30 minutes before your new bedtime can help signal it’s time to sleep — but always check with your doctor first, especially if you’re on medication.
10. Be Patient
Jet lag isn’t a one-night stand — it can take a few days to get over, especially if you’ve crossed several time zones. Listen to your body, take short naps if needed, and ease into your trip.
Bottom line: You can’t cheat biology, but you can outsmart it. Plan ahead, stay hydrated, get your timing right, and your body clock will thank you — leaving you free to enjoy the only thing you should be losing on holiday: track of time.
