Tips for beating jet lag


This post (likely) contains affiliate links, including Amazon Associates links, and I may receive a small commission if you click one. This is at no extra cost to you.

Tips for beating jet lag!

Jet lag! The bane of a lot of travellers. When setting off for exotic locations, you don’t want to waste any time by suffering with jet lag. And when you come home? You just want to get on with life. So, I have put together a list of my top tips on beating jet lag!

image of plane flying to try and beat jet lag

It apparently takes a full day for each hour of time difference, although for me personally I have never suffered for as long as that. Hopefully because of the below!

Set your clock to your arrival time

As soon as the plane takes off,  start operating on the time zone of my destination. Work out when you need to try and sleep based on this. So, if you are arriving somewhere late at night, sleep early on in your flight so that by the time you arrive you will be tired again, and have the best chance of a good first nights sleep.

As an example of this, when I travelled home from Mongolia this ended up with me working out I needed to sleep in my 8 hour layover in Seoul airport. I then had to stay awake for the entire flight home, successfully! It was a long flight. But it meant when I got home, I managed to stay up to 10.30pm and slept through until 8am the next day. This was despite the 8 hour time difference between the UK and Mongolia.

image of Stansted airport when trying to beat jet lag

Put a playlist together

I have a playlist of songs I often listen to when I am struggling to sleep. I find it calms me, and I listen to the soothing sound of the music rather than the thoughts going round in my head.

My personal choice is some songs from the Lord of the Rings soundtrack, but I do understand that might not be everyones taste! Have a look on Spotify for some sleepy soundtracks. Put together a playlist of soothing songs to make you sleepy. Another tip is to listen to these when you are trying to fall asleep normally. The brain will associate these songs with being tired.

Don’t underestimate the power of resting

We’ve all been there. Knowing you’re meant to be asleep on the plane, and it’s just not happening. My advice – don’t give up. If you persist I firmly believe you will have got more sleep than you think you have. Even if this isn’t the case, sitting back and resting will be far more beneficial in beating jet lag than keeping your mind active with a film. As tempting as it may be.

Image of a comfy unmade bed with white sheets

Also invest in a good pair of earplugs and an eye mask. I am a big fan of sensory deprivation. It means I can sleep anywhere. But again, even if you aren’t asleep it stops you being distracted from what’s going on around. Again this will mean you will be more rested.

Take a look HERE to purchase some!

Stay awake as long as you can

If you have an early arrival, once you have arrived at your destination, stay awake for as long as you can. Ideally until about 9pm. Do whatever you need to do. Watch an interesting programme, read a book, go for walk. Mix it up, keep it varied and move around as much as you need to. Just stay awake! It goes without saying, the more sleepy you are – the better chance of sleeping longer.

image of a cup of tea in Emma Bridgewater mug

The clichés for beating jet lag

We all know the usual suspects, so these section is going to lump them all as one and not go into too much detail. But, avoid alcohol, try not to drink too much caffeine and keep hydrated! Keep hydrated being the key key one! We all know the benefits of this, and as tempting as that gin and tonic on the plane is – it isn’t going to help in the long wrong.

Keep your skin hydrated as well – find out how to deal with travelling with sensitive skin here!

Try and be as prepared as possible the day before

Make sure you are packed and ready to go. Have your passport, all your documents printed and everything you need organised. This is particularly true if you have a very early flight. Even consider laying out your clothes in the order  you want to put them on! You may find you don’t sleep very well with an early alarm. You don’t need any more stress to add to my insomnia! Being as rested and having as a good a night’s sleep as possible is key to beating jet lag.

image of camera and money to pack early to help beat jet lag

By knowing you have everything ready,  you don’t lie in bed thinking about things  you need to pack. There is nothing worse than trying to get to sleep when you KNOW you have an early alarm and your mind is full of things you need to do.

Don’t stress yourself out

The likelihood is, you are going to be awake, it is one of the realities when you are beating jet lag. Don’t beat yourself up about it. It is a curse of jet lag and really it is inevitable. So, try not to get stressed about it. Lie there, rest and employ all the above tips. Any kind of rest is better than no kind of rest. And the calmer you are, the more likely you are to nap when you need to.

What tips do you have for beating jet lag? I’d love to hear them!

If you liked this post, please pin for later!

You may also like


Sarah March 16, 2019 - 7:44 pm

For some reason, jet lag only hits me when I go East?
I like the playlist tip though… i usually make a “travelling” playlist and also have my trusted artists to help me relax.

Charlie - Where Charlie Wanders March 19, 2019 - 7:15 am

Yes, I think it’s worst flying east I remember learning this!

Ellen April 22, 2019 - 6:28 am

Thanks for this Charlie!! Will keep these in mind for my trip to Japan.

Ellen xx

Charlie - Where Charlie Wanders May 7, 2019 - 8:21 am

Hope it helps! 😊😊

Barbara Starkey November 4, 2019 - 3:41 am

Day flights in any direction no problem but night flights and I’ve done 000’s are a nightmare, no easy way – your own body clock is your decider. Next week we will fly from Guanajuato to Mexico City to Paris to Manchester in Premium and I’m already dreading it – we will have to go exactly 41 hrs with no sleep (including time zones and allowing connection times ) there is no remedy in the world will cure that – thank god we don’t work

Charlie - Where Charlie Wanders November 4, 2019 - 5:41 pm

It is tough with night flights of course, but it’s also about how long it takes to get back onto the right time. Which is almost more important than the length of time flying. I have often got off night long haul flights and gone straight into work


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More