How to Survive Jet Lag on Long International Flights
If you are flying far from Nigeria, to North America, parts of Asia, or beyond, you may cross several time zones and arrive feeling groggy and out of sync. This is jet lag, and while you cannot avoid it entirely, you can reduce it a lot. Here is how to survive jet lag on long international flights.
What jet lag actually is
Jet lag happens when you travel quickly across time zones and your body clock is still on Nigerian time while the world around you is on a different one. It can leave you tired during the day, wide awake at night, and generally off for a few days. The bigger the time difference, the stronger it tends to be.
Prepare before you fly
You can start adjusting before you even leave. In the days before a long trip, gradually shift your sleeping and eating times a little towards your destination’s time zone. Arrive well rested rather than exhausted, as starting a long flight already tired makes jet lag worse.
Set your watch to the destination
As soon as you board, set your watch or phone to your destination’s time, and start thinking in that time. It is a simple mental trick that helps you decide when to sleep, eat and stay awake on the flight, easing the adjustment before you land.
Stay hydrated
The dry air on a plane dehydrates you, which makes jet lag and tiredness worse. Drink plenty of water throughout the flight, and go easy on alcohol and too much caffeine, which dehydrate you further and disrupt your sleep. Staying hydrated is one of the simplest, most effective things you can do.
Sleep at the right times
On the flight, try to sleep when it is night time at your destination, and stay awake when it is day there. This helps your body start adjusting before you land. An eye mask, ear plugs or headphones, and a neck pillow all help you rest on the plane.
Book your long haul flight with Hadey →
Move around during the flight
Sitting still for many hours is tiring and bad for your circulation. Get up and walk the aisle now and then, stretch in your seat, and move your legs. It keeps you more comfortable, reduces stiffness, and helps you feel better when you arrive.
Get sunlight when you land
Once you arrive, natural daylight is your best friend. Getting outside in the sunlight helps reset your body clock to the new time zone. If you land during the day, resist the urge to sleep for hours, and get some light and gentle activity instead.
Adjust quickly to local time
As tempting as it is, try to eat and sleep according to local time from the moment you arrive, rather than Nigerian time. It feels hard for a day or two, but forcing yourself onto the new schedule is the fastest way to beat jet lag and feel normal again.
Give yourself time
Be kind to yourself for the first day or two. Do not schedule anything too demanding right after a long flight if you can help it. Your body needs a little time to catch up, and a gentle first day helps you recover faster and enjoy the rest of your trip.
Frequently asked questions
How long does jet lag last? Often about a day for each time zone crossed, though it varies. Good habits before, during and after the flight shorten it.
Should I sleep as soon as I arrive? Try to stay awake until local bedtime, and get sunlight during the day. Sleeping at the wrong time prolongs jet lag.
Does direction of travel matter? Many people find travelling east harder than west, but preparation and hydration help either way.
Eat light and at the right times
Heavy meals at odd hours make jet lag worse. On the flight and after you land, eat lighter meals, and try to eat at the times people eat at your destination. Aligning your meals to local time helps your body clock shift, just as sleeping at the right time does.
Be careful with sleeping aids
Some travellers use sleeping aids on long flights, but be cautious. If you have never used one, a long flight is not the time to try, and always follow medical advice. Natural methods, rest, hydration, light and timing, are safer and work well for most people.
Plan your arrival wisely
If you can, choose flight times that let you land in the evening at your destination, so you can sleep soon after arriving on local time. Where that is not possible, plan a gentle first day. Thinking about your arrival when you book can make the adjustment much easier.
It gets easier
Remember that jet lag passes. Within a few days your body adjusts to the new time zone, and you feel yourself again. Knowing it is temporary, and being gentle with yourself in the meantime, makes those first days much easier to handle.
Jet lag is a normal part of long distance travel, but with a little preparation and the right habits, you can reduce it and enjoy your trip sooner. When you are ready to fly, book your long haul flight with Book with Hadey.