Jet Lag Recovery Guide
Jet lag happens when your internal body clock (circadian rhythm) doesn't match the local time at your destination. The science is clear: you can't avoid it entirely when crossing multiple time zones, but you can significantly reduce its impact with the right strategies.
Understanding the Science
Your body clock is primarily controlled by light exposure, which signals when to produce melatonin (the sleep hormone) and cortisol (which wakes you up). When you fly across time zones, your body is still operating on home time while the sun and local schedule are telling you something different.
Most people can adjust about one time zone per day naturally. Flying from Sydney to London (9-10 hour time difference) could take over a week to fully adjust without intervention.
Before You Fly
Shift Your Schedule Gradually If possible, adjust your sleep time by 30-60 minutes per day for 2-3 days before departure. Travelling east (e.g., Sydney to LA)? Go to bed earlier. Travelling west (e.g., Sydney to Europe)? Stay up later.
Choose Flight Times Strategically Overnight flights to Europe from Australia work with your body – you'll arrive in the morning and can stay awake until local bedtime. For shorter trips (under 4 days), some travellers find it easier to stay partially on home time rather than fully adjusting.
During the Flight
Set Your Watch Immediately As soon as you board, set your watch to destination time. Start thinking in that time zone.
Sleep on the Plane (If It's Night at Your Destination) Use an eye mask, earplugs, and consider a natural sleep aid like melatonin (available over the counter at Australian chemists). Melatonin is most effective when taken 30 minutes before your desired sleep time at the destination.
Stay Hydrated Drink water regularly throughout the flight. Dehydration worsens jet lag symptoms. Limit alcohol and caffeine, which interfere with sleep quality and dehydrate you further.
After You Arrive
Get Sunlight at the Right Time This is the most powerful tool you have. Light exposure tells your brain what time it is.
Flew east (e.g., to Europe or USA)? Get bright light in the evening and avoid bright light in the early morning for the first day or two.
Flew west (e.g., to Perth from Sydney)? Get bright morning light and avoid evening light.
Spend time outdoors during these key windows. If the weather isn't cooperating, even sitting near a bright window helps.
Time Your Meals Eating at local meal times helps reset your internal clock. Your digestive system is part of your circadian rhythm. Try to eat breakfast, lunch, and dinner when locals do, even if you're not particularly hungry.
Strategic Caffeine Use Caffeine can help you stay alert when you need it, but timing matters. Have your coffee or tea in the local morning/early afternoon, but avoid it at least 6 hours before your target bedtime. Caffeine stays in your system longer than most people realise.
The First Night Strategy Push through until at least 9pm local time, even if you're exhausted. Take a shower, go for a walk, do something mildly stimulating. If you absolutely must nap on arrival day, limit it to 20-30 minutes before 3pm local time.
Consider Melatonin Research shows melatonin (0.5-5mg) can help reset your clock when taken at the right time. For eastward travel, take it in the evening at your destination (around 10pm-11pm local time) for the first 2-3 nights. It's less effective for westward travel. Check with your doctor if you take other medications.
How Long Will It Take?
Travelling from Australia to:
Europe/UK: Expect 4-6 days to feel fully adjusted
USA West Coast: 3-4 days
Asia (Southeast Asia): 1-2 days
New Zealand/Pacific: Minimal adjustment needed
The older you are, the longer adjustment typically takes. People over 60 may need an extra day or two.
Red Flags to Avoid
Don't stay in your hotel room all day – you need light exposure and activity
Don't rely on sleeping pills for more than 1-2 nights – they don't reset your clock and can make you groggy
Don't give up and nap for 3 hours in the afternoon – you'll feel better temporarily but make everything worse