So imagine you’re flying from Asia to Europe: how can Jetlag best be dealt with, to get back to focus as soon as possible?
Frequently flights to Asia start in the afternoon in Europe, and flights back to Europe usually start around midnight. That way the arriving flights arrive in the morning which makes for more comfort, and makes it actually easier to synchronise again into the sleep cycle.
Here is my top 5 jet lag tips:
1. Switch to the destination time zone mid-flight
To adjust faster, it helps to live in the new time zone as early as possible. Once you’re on the plane, switch your phone to the time of your destination. From that point on, you’ll have a much better sense of when to stay awake and when to sleep, as if you were already there.
2. Drink plenty of water before, during and after the flight
Flying is dehydrating (dry cabin air), so drink more water than you think you need, before, during, and after the flight. Warm drinks can also add comfort and help you stay warm, especially on long flights.
3. Have a sleeping mask and noise canceling headphones (with brown noise) ready
This makes it much easier to sleep on your own schedule. Brown noise can help you zone out engine noise, loud neighbours, and the classic plane soundtrack (yes, including screaming kids).
4. Timing meals and melatonin can help
Food timing helps your body sync its circadian rhythm (your awake/sleep cycle). I recommend bringing a few simple snacks like nuts, fruit, or protein bars, so you’re not fully dependent on whatever the plane serves.
Melatonin can also help for a few days after the flight to snap back into local time, especially if you struggle to fall asleep at local bedtime.
Extra tip: Time meals to your destination time zone too. And if you want to sleep soon, keep the meal light.
5. Get sunlight exposure as soon as possible after arrival
After landing, get daylight in the morning to tell your body: “we’re awake now.” If you really need a nap on day one, keep it short, but ideally push through so you sleep better at night. Movement helps too (even just a walk).
I hope those jet lag tips help you make flying east or west as frictionless as possible. Enjoy the adventure!
Optional: If you want customised feedback and sparring, you can also ask ChatGPT (or your favourite AI assistant) for feedback.