Tips Against Jet Lag: What You Can Do Before & During Your Trip

You plan a trip, fly to your destination full of anticipation, have all sorts of things planned, and suddenly you remember: uh-oh, jet lag. Sleepless nights and daytime fatigue – that’s not what you want on vacation. But if you adjust your sleep behaviour during the flight and on the day of arrival in a specific way, you can at least partially counteract jet lag. You can also take certain factors into account when choosing your flight. I’ve now managed to have hardly any jet lag problems. What did I do to achieve that? That’s what I’ll share with you in this article.

When to Sleep Depending on Flight Direction & Times

Depending on whether you’re flying west or east, there are different strategies that can help you maintain a normal sleep rhythm at your destination. Whether you’ve had a day flight or a night flight also plays a role. Here are my tips for various scenarios:

Day Flight to the West

If you’re flying, e.g. from Europe to North America, the flight usually departs in the morning or early afternoon and arrives in the afternoon after about 10 hours. A common mistake is staying awake the entire flight. You’re not really tired – it’s daytime both outside and according to your internal clock. But shortly after arrival, your internal clock says “it’s bedtime soon,” even though it’s still afternoon at your destination. Staying awake until nighttime becomes torture. By around 7 p.m., you’re exhausted, fall asleep, then you’re awake again at 3 a.m., and your rhythm is immediately off track.

My tip: Try to sleep for at least 2 hours during the flight. Some people find this easy; for others, it’s easier said than done. If you’re in the latter group, I recommend sleeping very little the night before your flight. That way, you’ll eventually fall asleep during the flight from sheer exhaustion. After arriving, try to stay awake as late as possible.

Night Flight to the West

Night flights heading west often go from Southeast Asia to Europe or from Europe to South America. These flights typically leave very late and arrive in the morning. If you didn’t get enough sleep on the plane, the arrival day can feel very long.

My tip: Sleep as much as possible on the plane to arrive well-rested and make it through the day. This usually isn’t a problem, since you’re already tired due to the late departure and likely fall asleep on board. If you still had a mostly sleepless night on the plane, a short nap on arrival day can be helpful.

Flight to the East with Early Arrival

This is a common scenario when flying to Asia or from America to Europe. Departure is usually in the afternoon when you’re not tired yet. Rarely do you get enough sleep, but you arrive the next morning and have a full day ahead of you. Often, you crash at some point and—bam—your rhythm is thrown off.

My tip: Sleeping as much as possible on the plane is ideal, but often difficult. You’re not tired when boarding, and the flight often isn’t long enough to get much sleep. So, plan to take a nap on the arrival day for about 1–2 hours. Close the curtains, make it completely dark, set an alarm (but don’t sleep longer than 2 hours!). That way, you’ll still be tired enough later to fall asleep at night.

Flight to the East with Afternoon Arrival

If you have a late departure heading east and arrive the next day in the afternoon, you’re usually very tired on the plane and fall asleep quickly. But if you sleep too long, you arrive full of energy, only to have half a day left. That can lead to problems falling asleep, especially on the first night.

My tip: Of course, you’ll sleep on the flight—and should. But ideally, don’t overdo it. About 5 hours should be enough. That way, you’re not too awake upon arrival and tired enough to sleep well at night.

Other Helpful Tips

Regardless of flight direction or time, here are a few other tips that can help, especially if you’re particularly prone to jet lag:

• Adjust sleep times before the trip: You probably won’t suddenly start sleeping 7 hours earlier or later than usual. But even shifting your schedule slightly helps. If flying west, try going to bed and waking up later in the days before departure (if your work schedule allows). When flying east, go to bed and wake up earlier.
• Sleep less before the flight: I often hear people say they can’t sleep on planes. One thing that can help: board the flight already exhausted. If you only sleep 4–5 hours per night for 1–2 nights before the flight, you’ll likely fall asleep on the plane. But be careful—some people never sleep on planes. In that case, they’ll just arrive completely overtired and risk weakening their immune system. As always, what works for one person might not work for another, and everyone knows their own body best.
• Walk to stay awake: If you notice you’re struggling to stay awake after arrival, go for a walk—preferably outdoors in fresh air. Who falls asleep while walking?
• A good bed for the first night: This tip isn’t free. But if your internal clock is already sabotaging your sleep, don’t let the mattress help. A good bed, at least for the first night, can make a real difference in sleeping through the night.
• Choose the right travel class: This tip involves higher costs and is sort of obvious. But still, if sleep is key for your flight, a business-class bed helps. On routes where sleeping a lot would be counterproductive, you might skip business class. Since this means spending four-figure sums, I’ll just leave this tip under: “I’ve mentioned it, but barely anyone will pay that much just to reduce jet lag.”
• Avoid caffeine and alcohol: I don’t drink coffee anyway, but this tip from my colleague Felix makes total sense. It’s confusing enough when your internal clock is off – you don’t need caffeine making it worse. The same goes for alcohol, which is dehydrating and tires you. Try skipping caffeine before and during the flight.
• Choose modern aircraft models: Newer aircraft like the Airbus A350 or Boeing 787 (Dreamliner) are quieter and have better air quality. That’s due to their carbon fuselage, which allows for higher humidity and more oxygen in the cabin. Altogether, this makes it easier to sleep on board. If you have multiple flight options, it’s something to consider.
• Pay attention to flight times: Not just aircraft models, but also the actual departure and arrival times can make a difference. If you have trouble sleeping on planes, later flights might be better, so you don’t have to stay up too long after arrival. If you’re someone who falls asleep for the entire flight as soon as you sit down, then earlier departure times are better.
• Choose a window seat: Last but not least, it helps with sleeping if you can lean against the wall. Plus, you won’t be constantly woken up by seatmates with weak bladders.

Conclusion

Jet lag is a problem on most long-haul trips and can be really annoying. But you can counter it with smart sleep habits and by paying attention to a few booking details. I’ve barely had any jet lag issues in years. And even if the plan doesn’t always go perfectly, these tips can at least help reduce the effects. It will at least be much better than unknowingly doing the exact opposite.

Do you have any other tips to avoid suffering from jet lag? Feel free to leave a comment.

Cover Picture: Photo by Abbie Bernet on Unsplash