Our complete guide to avoid jet lag…

“allow yourself one day to recover for every hour of time difference experienced.”

First of all, what is jet lag?

Basically, jet lag is a physical reaction to a rapid change in time zones and not only does it affect passengers, but also flight attendants and pilots. The main symptoms of jet lag include disorientation, irritability, insomnia, fatigue, dry eyes, headaches, irregular bowels and general malaise.

As a frequent flyer, our general rule of thumb to keep in mind before any long-haul flight is the 1:1 radio: allow yourself one day to recover for every hour of time difference experienced.

Before you jet off

Look after yourself, exercise, get a good night’s sleep, stay hydrated and keep away from the alcohol. If you thought a hangover was bad, try having one at 36,000 feet in a pressurised cabin!

Prepare your internal body clock. If say for example you are traveling East to West, you’ll be facing a few hours’ time difference, so before you leave start to stay up a little later than usual and sleep in a little longer than usual too.

During the flight

Drink plenty of water, and if you can stay off the alcohol as it’s important to keep your body hydrated at all times. Don’t be afraid to hit the call bell for extra water throughout the flight.

Don’t just sit in your seat for the entire journey, get up and stretch. There’s a number of different exercises you can do to ensure you keep the blood flowing and prevents it from pooling at your extremities, a common phenomenon in pressurised cabins.

A few other tips include; brushing your teeth, bring some earplugs and a neck pillow to ensure a comfortable and silent sleep on-board.


Thousands of frequent travellers swear by Melatonin which can be taken in pull form but, as popular as it is, it’s also controversial as studies have indicated that incorrect melatonin usage can make you feel even more fatigued – so be sure to ask your GP.

Another popular remedy is are sleeping pills and motion sickness pulls which will help induce sleep on planes, but whilst they work for some, it can leave you feeling slight groggy once you wake up.

Get technical

There’s a number of jet lag aps out there (we can’t really comment as we’ve never really used one of these) but apparently the likes of Jet Lag Rooster or Entrain are among some of the most popular apps. The apps will basically direct when you should sleep and eat and also the preparation before your flight.