Jet lag or ‘time zone change syndrome’, is the unwelcome side effect of rapid long-haul travel, throwing your internal body clock into complete disarray. The most effective strategy for combating this malaise is immediate immersion into your destination’s local time. As soon as you board the flight, adjust your watch and phone to your arrival city’s time zone. Crucially, manage your sleep on the plane to align with your destination’s night and day: if it’s daytime where you’re going, resist the urge to sleep, even if you’re exhausted.
Upon arrival, prioritise natural light exposure. Sunlight helps to reset your circadian rhythm more quickly than anything else, so spend the first few hours outdoors. Avoid napping for longer than a short, restorative 20-minute power nap, and try to stay awake until a reasonable local bedtime. Hydration is also paramount; shun alcohol and caffeine during the flight and drink plenty of water. A successful trip begins with a successful recovery from jet lag, allowing you to enjoy your holiday from the very first morning.
