How to Beat Jet Lag: Top 5 Tips That Actually Work October 3, 2025 Jet lag isn’t just fatigue after a long flight; it’s a disruption that affects your entire system. When you travel quickly across time zones, your internal body clock (the circadian rhythm) falls out of sync with your new destination. This can lead to fatigue, sleep problems, digestive issues, irritability, impaired judgment and poor concentration1,2,3. While there’s no magic cure, here are five strategies that can help you bounce back faster to enjoy your trip. 1. Prepare Before You Travel A few days before departure, start shifting your bedtime closer to the time zone you’ll be in. Even a small adjustment can ease the shock to your body clock. Also, make sure you’re well-rested before your flight. Travelling already tired only makes jet lag worse1. 2. Use Sunlight as Your Secret Weapon Light is the strongest signal to reset your circadian rhythm2. Whilst it can be difficult for time zones with large time differences, try to get outside during daylight hours as soon as you arrive. If you are trying to stay awake, exposure to bright light can help you stay alert. If your goal is to fall asleep, try to minimise exposure to bright light, as it disrupts signals that prepare your body for sleep2. An extra tip: avoid blue light from phones and laptops, as this type of light is especially effective at keeping you awake2,3. 3. Time Your Sleep and Naps Smartly Aim to stick to your destination’s bedtime as best you can. It can be a challenge, so if you need to nap, keep it short at 20 to 30 minutes so you don’t sabotage your night’s sleep. Establishing a new routine quickly helps your body to adjust1. 4. Stay Hydrated and Eat at Local Mealtimes Long flights can be dehydrating, which worsens fatigue. Make sure to drink plenty of water and avoid too much caffeine or alcohol, as both can disrupt sleep1. When eating, try to have your meals at local times to give your body a nudge in the right direction2. 5. Move Your Body Gentle movement can help your body adjust after a long flight. Light exercise like stretching, walking, or yoga, not only boosts circulation after hours of sitting but also helps to reset your energy levels and mood. Just avoid vigorous workouts close to bedtime, as these can make it harder to fall asleep1. Bonus Tip: Consider Melatonin - With Care A melatonin supplement can be useful for some travellers crossing multiple time zones to help regulate their sleep. But timing is crucial, and taking it at the wrong point can backfire2,3. Always speak to your doctor before using melatonin to treat jet lag. Final Thoughts Jet lag might be a part of long-haul travel, but it doesn’t need to ruin your trip. With smart planning, natural light, good sleeping habits, and a healthy routine, you can reduce the effects of jet lag and get back to enjoying your destination. If sleep problems or fatigue continue beyond a few days, don’t ignore them. Speak with your doctor for advice or reach out to Sove CPAP Clinic to explore whether an underlying sleep issue could be playing a role. Small steps today mean better sleep, better mood, and more energy tomorrow. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References Better Health Channel. “Jet Lag.” Vic.gov.au, 2012, www.betterhealth.vic.gov.au/health/healthyliving/jet-lag. CDC. “Jet Lag | Travelers’ Health | CDC.” Wwwnc.cdc.gov, 6 Oct. 2022, wwwnc.cdc.gov/travel/page/jet-lag. Eastman, Charmane I., and Helen J. Burgess. “How to Travel the World without Jet Lag.” Sleep Medicine Clinics, vol. 4, no. 2, June 2009, pp. 241–55, https://doi.org/10.1016/j.jsmc.2009.02.006.
