8 Expert Tips to Beat Jetlag

Touring far-flung destinations on the other side of the globe is an unforgettable experience, and one you’ll want to savour each and every minute of — so don’t let jetlag stand in your way.

Jetlag is a feeling of disorientation, nausea and weakness which can occur as a result of travelling through several time zones. The condition affects people differently, and is often worse when travelling from west to east because it’s harder for the body to adjust to less time, than more.

While a little jetlag will by no means impact upon your trip, there are a few simple things you can do to reduce its effects, so it makes sense to put them into practice. So, to prevent any grogginess when touring extraordinary destinations on the other side of the world, here we present eight expert tips to easily overcome jetlag.

Before Travelling

Catch Up on Your Sleep

The more sleep you get at home, the more likely you’ll be able to stay up until night time when you reach your destination. Ensuring you’re fully rested in the week leading up to your departure will help to prevent jetlag, and lead to a significant energy boost when you finally jet off.

Consider a Stopover

If you’re concerned about the effects of jetlag, consider booking a stopover to break up long haul flights. This will enable you to catch up on sleep midway through the journey, thus helping to reduce the impact of the jetlag.

Adjust Your Sleep Pattern

In the days before you fly, start to gradually adjust your sleep pattern in sync with the local time of your tour destination. For instance, if you’re travelling east, start getting up and going to bed earlier. When travelling west, get up and go to bed later.

During Travel

Drink Plenty of Water

Dehydration can exaggerate and prolong the effects of jetlag, so be sure to consume plenty of water during your flight to keep your body hydrated. Drinking water will also help you fall asleep, while you should avoid too much coffee and alcohol, as they will do the opposite.

Create the Conditions for Sleep

Unless you’re prone to napping in the most unlikely situations, your body needs the right conditions for sleep. During your flight, wearing an eye mask will block out daylight and kick-start the production of melatonin, the body’s sleep hormone. We’d also recommend wearing earplugs to prevent nuisance noise from waking you, should you nod off.

Take a Sleep Supplement

If you find it difficult to fall asleep, consider taking a small dose of sleep supplement during the flight. Supplements which induce the production of melatonin are widely available, and studies show they can help to lessen the effects of jetlag upon arrival.

Upon Arrival

Get at Least 4 Hours Sleep

Once you’ve touched down in your final destination, try to get as much sleep in the next twenty-four hours as you normally would. Even if you feel wide awake, sleeping for just four hours during the local night will dramatically reduce the likelihood of bad jetlag. The next day, try to nap where possible to make up the hours you’ve missed.

Expose Yourself to Daylight

While another twelve hours of daylight might feel unnatural after touching down on the other side of the world, it’s important to expose your body to it as much as possible. Natural daylight will help your body adapt to the new time zone faster, so try stay awake throughout the day until it gets dark. 

Here at Scenic, our luxury escorted tours whisk you to far-flung foreign lands in complete comfort, helping you to enjoy unforgettable destinations and experiences. To browse our complete selection of tours, visit our Escorted Tours page or call our team today on 0808 159 9468.

Laura Barlow-Edwards
Laura Barlow-Edwards
Laura is Scenic's Digital Marketing Exec. She loves travel; her first river cruise was on the Danube, and she fell in love with Budapest at first sight. In her free time, Laura is usually reading, travel blogging, or planning her next adventure.