Jet lag and sleep on long-haul trips
When you fly across several time zones, your internal clock shifts only about an hour a day. The result is sleep problems, tiredness and stomach trouble. This guide explains how to time light, sleep and meals at the different stages of your trip.
You will need
- Your flight schedule and the time difference at your destination
- A sleep mask and earplugs
- A water bottle
- Sunglasses
Steps
Find out the direction and time difference
Flying east, for example to Asia, is usually harder than flying west. Work out how many hours the clock will move.
Shift your rhythm in advance
Change your watch on the plane
Drink water and avoid alcohol
Time your light at the destination
Adapt to the local rhythm
Plan light first days
Get back into rhythm at home
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