Avoiding Jet Lag: Brilliant Tips for Long-Haul Flights

Avoiding jet lag is the key to a relaxed start to your vacation – especially on long-haul flights. If you don’t want to sleep through the first few days, you should keep a few things in mind before you even take off. In this guide, we’ll show you how to outsmart your sleep rhythm with simple tricks and get fit fast at your destination. Nothing stands in the way of your dream vacation – and with our current flight deals you’ll also find the right flight.

Avoiding jet lag: The best tips for your long-haul flight

Jet lag occurs when your internal clock isn’t in sync with the new time zone. But don’t worry: with a few strategies you can significantly soften the effect. Before the flight, you should slowly adjust your sleep rhythm. If you’re flying east (e.g., to Japan), go to bed a little earlier in the last few days before departure. On flights west (e.g., to the USA), stay up longer in the evening. That way you get used to the new time while still at home.

Another important point: Drink enough. You should avoid or at least reduce alcohol and caffeine during the flight, as they disrupt sleep. Instead, go for water or herbal teas. Light movement on board – such as a short walk down the aisle – also helps keep your circulation going.

Avoiding jet lag on the plane: How to use your travel time optimally

On the plane, you can do a lot to make sure you don’t arrive at your destination feeling wrecked. Follow the local time at your destination: if it’s daytime there, stay awake and keep yourself busy. If it’s night, try to sleep – even if it’s just a nap. A sleep mask, earplugs and a comfortable neck pillow are worth their weight in gold. Many airlines also offer amenity kits with these items on long-haul flights.

An often underestimated tip: Eat according to destination time. If it’s evening at your destination, eat the meal on board and try to sleep afterwards. That signals to your body that it’s time to rest. And one more thing: avoid staring at a screen for hours – the blue light inhibits melatonin production and keeps you awake.

Avoiding jet lag: The first days at your destination

Once you’ve arrived at your destination, the motto is: Get out into the daylight. Sunlight is the strongest pacemaker for your internal clock. Spend as much time outdoors as possible in the first few days – especially in the morning. A walk through the park or breakfast outside works wonders. In cities like Lisbon, for example, you can stroll along the banks of the Tejo or let yourself drift through the Alfama district – that’s good not only for the soul but also for your sleep rhythm.

Stick to local meal times. Eat at the times that are customary at your destination, even if your stomach is still ticking on home time. That helps your body adjust faster. And don’t plan the first few days too full – give yourself time to arrive. Light movement and fresh air are better than hours of sightseeing at a rushed pace.

Avoiding jet lag: What you’d better skip

There are a few things that make jet lag worse. These include alcohol – it may help you fall asleep, but it disrupts sleep quality. Caffeine in the afternoon can also keep you awake when you actually need it. And reaching for sleeping pills without consulting a doctor is not a good idea. It’s better to wind down naturally: with a warm bath, relaxing music or breathing exercises.

Another point: daytime naps are allowed, but short – 20 to 30 minutes at most. Longer naps throw your rhythm off and make it harder to fall asleep in the evening. And one more tip: if you simply can’t get tired in the evening at your destination, don’t force yourself into bed. Read a bit more or take a short walk – but still get up at the right time the next morning.

Avoiding jet lag: Long-term strategies for frequent travelers

If you fly often, you can train your body. Regular bedtimes at home also help keep your internal clock stable. And if you know you’ll soon be flying to another time zone, try to adjust your rhythm slightly beforehand. The choice of flight also plays a role: a flight that arrives early in the evening at your destination is often better than one that lands in the middle of the night. That way you can start the evening right away and sleep through the night.

For everyone now itching for faraway places: check out our beach deals and find your next long-haul flight. With a little preparation and the right tips, nothing stands in the way of a relaxed vacation without jet lag.

Frequently asked questions about avoiding jet lag

How long does jet lag usually last?

That depends on the number of time zones. As a rule of thumb: for every hour of time difference, the body needs about a day to adjust. With the tips mentioned above, however, you can significantly shorten this process.

Do melatonin tablets help against jet lag?

Melatonin can support the sleep rhythm, but the effect varies from person to person. It’s best to talk to your doctor before taking any preparations. We don’t give medical recommendations here.

What can I do if I’m lying awake at night at my destination?

Avoid looking at the clock and getting annoyed. Get up, read a few pages or drink a glass of water. What matters is that you still get up at the right time the next morning and expose yourself to daylight.

Note: For current entry requirements, please check with the Foreign Office. General information on jet lag can also be found on Wikipedia.