Don’t waste time trying to adjust your clock when you’re on holiday. Read the best guide on how to overcome jetlag and enjoy you’re your holiday without losing out.

Are you dealing with the temporary travel sleep disorder known as ‘jet lag’? We know that feeling! Unfortunately, even the most seasoned travellers still have to face this unpleasant side effect of skipping over more than one time zone. To speed up your recovery, we’ve compiled our top tips for overcoming jet lag so you can enjoy your holiday and resume your normal schedule when you return home.

Method #1

Before you leave, adjust your schedule to align with your destination. This is a great method to try if you’re going to be heading straight to a business meeting or an important event when you land. The week leading up to your flight, work on shifting your bedtime to gradually fit the time zone you’ll be entering. If you’re headed east, go to bed earlier, and if you’re headed west, go to sleep later. Even a simple 30 minutes earlier or later each night several days before you leave can help you adjust at the other end.

Method #2

Use the plan ride to adjust. There’s a reason the attendants serve you breakfast before a flight that lands in the morning, even if your body still thinks it’s dinner time! Follow the crew’s lead; try to sleep when the lights are off, and wake up when they turn them back on. If you have trouble sleeping on a plane, make sure to bring a neck pillow and noise-cancelling headphones, or ask an attendant for an eye mask and ear plugs. The more successful you are at tricking your mind with light and food, the easier your adjustment to the new time zone will be.

Other Tips:

If you use an iPhone you may know that Apple recently launched something called Night Shift Mode that aims to cut down on eye strain and sleeplessness you might get when you’re tucked into bed with your iPhone or iPad. You can do the exact same thing for your Mac of PC by downloading F.Lux to adjust the light temperature of your screen automatically at night. The softer, warmer light will make it easier to fall asleep at the appropriate time.

High Quality H20. Drink lots and lots of water and avoid greasy fast food. Jet lag (and plane travel in general) can make one feel a bit seedy, so stay hydrated and choose nutritious snacks over junk food. You can splurge later!

Power through the tiredness on the first day. Taking a six-hour nap in your beachfront apartment when you arrive will only make it more difficult to adjust. If you must nap, limit yourself to one sleep cycle (90 minutes) and then do your best to keep your eyes open until a normal bedtime.