You’ve booked your dream holiday to Europe, saved for months, packed your bags and you’re ready for adventure. But here’s the thing nobody tells you about long-haul travel: jet lag can absolutely wreck your first few days. I’ve spent years crossing time zones and I’ve learnt some hard lessons about what works and what’s a complete waste of time when it comes to beating jet lag.

Jet lag happens when your body’s internal clock clashes with the local time at your destination. Flying from Australia to London? That’s a brutal 9 to 11-hour time difference depending on where you’re departing from. Your body thinks it’s 2am when everyone else is having lunch. It’s not just tiredness, it’s confusion on a cellular level!

The good news is that jet lag doesn’t have to ruin your holiday. With the right preparation and some clever timing, you can arrive at your destination ready to explore instead of face-planting into your hotel pillow. Here’s everything I’ve learned about conquering jet lag on long-haul flights.

Start Adjusting Before You Leave

This is the secret weapon most travellers ignore! Don’t wait until you’re 30,000 feet in the air to start thinking about jet lag. Your body needs time to adjust, so give it a head start.

If you’re flying east, start going to bed an hour earlier each night for three nights before your flight. Heading west? Stay up an hour later than usual. It’s not always easy when you’ve got work and life happening, but even shifting by an hour or two makes a massive difference.

I started doing this before my flight to Cairo and honestly, it changed everything. Instead of arriving completely wrecked, I actually managed to enjoy my first day exploring the city!

Choose Your Flight Time Wisely

Here’s something travel agents rarely mention: not all flight times are created equal. The time you depart can dramatically affect how well you handle jet lag on the other end.

Flying overnight from Australia to most destinations means you arrive in the morning or early afternoon. This is perfect because it gives you a full day to stay awake and sync with local time. Day flights are tougher because you arrive at night, go straight to bed, and then wake up feeling like you’ve been hit by a truck.

When booking flights, I always look for departures that get me to my destination during daylight hours. Yes, you might pay a bit more, but the difference in how you feel is worth every dollar!

Sleep Strategy On The Plane

Getting quality sleep on a plane is tough. The seats are cramped, there’s noise everywhere, and that person in 23B keeps reclining right into your knees. But sleep is crucial for beating jet lag, so you need a proper strategy.

First up, invest in a decent neck pillow. Not one of those horseshoe-shaped ones that does nothing, I’m talking about a proper travel pillow that actually supports your head. Combine this with noise-cancelling headphones or good earplugs, and you’ve eliminated two major sleep disruptors right there.

An eye mask is non-negotiable. Even with the cabin lights dimmed, there’s always someone watching a screen or the crew walking around with torches. Block it all out!

Here’s my routine: once dinner is cleared away, I brush my teeth, change into comfortable clothes, and set up my sleep station. I put on my eye mask and noise-cancelling headphones playing gentle music or white noise. Some people swear by sleep aids like melatonin, but chat with your doctor first before taking anything.

The key is to sleep according to your destination’s time zone, not your departure city. If it’s night time where you’re going, sleep. If it’s daytime there, stay awake even if your body is screaming for a nap.

Hydration Is Everything

This sounds simple, but it’s absolutely crucial. The air in planes is ridiculously dry, roughly 10 to 20 percent humidity compared to 30 to 60 percent at ground level. This dehydration makes jet lag symptoms so much worse.

Drink water constantly. I’m talking about a glass every hour you’re in the air. Skip the alcohol and coffee because they dehydrate you even more. I know that glass of wine seems tempting, but trust me, it’s not worth feeling terrible for three days afterwards!

Bring an empty water bottle through security and fill it up before boarding. Flight attendants are great, but you don’t want to be waiting around when you need hydration. I also pack hydrating face mist and lip balm because the dry air absolutely destroys your skin.

Get Moving During The Flight

Sitting still for 14 hours isn’t just uncomfortable, it’s genuinely bad for your circulation and makes jet lag worse. Your body needs movement to function properly, even at 35,000 feet.

Walk up and down the aisle every couple of hours. Do some stretches in your seat or near the galley when it’s not busy. Roll your ankles, stretch your neck, do some shoulder rolls. You might feel a bit silly, but your body will thank you when you land!

There are heaps of in-seat exercise routines online specifically designed for long flights. I downloaded a few to my phone and they’ve been brilliant for keeping stiffness at bay. Even simple movements help maintain circulation and reduce that heavy, sluggish feeling that comes with long-haul travel.

Light Exposure Is Your Secret Weapon

This is perhaps the single most effective tool for beating jet lag, and most people have no idea about it! Light exposure directly affects your circadian rhythm, which is your body’s internal clock.

When you arrive at your destination, get outside in natural daylight as soon as possible. Sunlight tells your brain it’s time to be awake and alert. If you’ve flown east and need to advance your body clock, seek morning light. Flying west? Get afternoon sun instead.

On the plane, manage light exposure based on your destination time. If it’s daytime where you’re headed, keep your window shade up and stay in the light. If it should be night time, close that shade and create darkness.

I once made the mistake of arriving in London at 6am and immediately going to my hotel room with the curtains drawn. Terrible decision! I should’ve been out walking in parks and soaking up morning light. Live and learn!

Eat Smart On The Plane

Airline food gets a bad rap, but when you’re trying to beat jet lag, what you eat and when you eat it actually matters. Heavy, rich meals make you sluggish and disrupt your body’s natural rhythms even more.

Try to eat according to mealtimes at your destination. If it’s breakfast time where you’re going, eat the breakfast service even if your body thinks it’s dinner time. This helps your digestive system start adjusting to the new time zone.

Choose lighter options when available. Salads, lean proteins, and vegetables are easier to digest at altitude than heavy pasta or rich sauces. Skip the excessive carbs that make you feel bloated and sleepy.

Some travellers swear by fasting during the flight and only eating once they’ve landed, claiming it helps reset their body clock faster. I haven’t personally tried this, but there’s some interesting research backing it up if you want to experiment!

The First Day Strategy

You’ve landed, you’re exhausted, and that hotel bed looks incredibly inviting. This is the moment that determines whether you beat jet lag or spend the next three days feeling awful!

No matter how tired you are, stay awake until at least 8pm local time. I know this sounds brutal when you’ve been travelling for 24 hours, but going to bed at 2pm will wreck your sleep schedule. You’ll wake up at midnight, be wide awake for hours, and the cycle continues.

Get outside and do something active. Book a walking tour, explore a local market, visit a museum, anything that keeps you moving and engaged. Fresh air and movement are your best friends on arrival day.

If you absolutely must nap, set an alarm for 20 to 30 minutes maximum. Power naps can take the edge off exhaustion without throwing your entire sleep schedule into chaos. Any longer and you’ll wake up feeling worse and struggle to sleep that night.

Consider Melatonin Supplements

Melatonin is a hormone your body naturally produces to regulate sleep. Taking it as a supplement can help reset your body clock when crossing time zones. However, timing is crucial!

Take melatonin 30 minutes before you want to sleep at your destination, not just whenever you feel tired. The dose matters too, most experts recommend 0.5 to 3mg. More isn’t better, it can actually make things worse.

I always check with my doctor before trips about melatonin timing and dosage for my specific destination. What works for flying to London is different from flying to Los Angeles. Your GP can give you personalised advice based on where you’re going and your health history.

Gradually Adjust On Arrival

Rome wasn’t built in a day, and your body clock won’t reset instantly either! Give yourself grace and adjust gradually rather than expecting to feel perfect immediately.

For the first few days, try to keep your schedule flexible. Don’t book early morning tours or important meetings if you can avoid it. Give your body time to catch up with your new time zone.

Keep meal times consistent with local time, even if you’re not particularly hungry. This helps regulate your circadian rhythm faster than anything else. Your body learns to expect food at certain times, which reinforces the new schedule.

Stay Active But Don’t Overdo It

Exercise is brilliant for fighting jet lag. It boosts energy, helps regulate your sleep cycle, and gets those endorphins flowing. But there’s a fine line between helpful activity and exhausting yourself further!

Light exercise is perfect for the first couple of days. Go for walks, do some gentle yoga, swim if your hotel has a pool. Save the intense gym sessions or full-day hiking adventures for once you’ve adjusted.

I made the mistake of booking a full-day cycling tour on my second day in Amsterdam after flying from Sydney. By 2pm I was absolutely cooked and barely remember the afternoon! Now I ease into activities gradually.

Create The Perfect Sleep Environment

Your hotel room can make or break your jet lag recovery. You need to turn it into a sleep sanctuary, especially for those first crucial nights.

Make the room as dark as possible. Close all curtains, cover any lights from air conditioners or smoke detectors with tape or clothing. Your brain needs complete darkness to produce melatonin properly.

Keep the room cool, around 16 to 19 degrees if you can control it. Cooler temperatures promote better sleep. If you can’t adjust the air conditioning, open a window or ask for an extra fan.

Block out noise with a white noise app on your phone or by running the bathroom fan. Earplugs work too if you don’t find them uncomfortable. The goal is to eliminate anything that might wake you during those precious first nights of adjustment.

Avoid These Common Mistakes

Let me save you from the errors I’ve made over years of international travel! These are the things that consistently make jet lag worse.

Don’t rely on coffee to power through. Yes, that flat white seems like the answer when you’re struggling at 2pm, but caffeine after midday will mess up your sleep that night. If you need a pick-me-up, go for a walk instead.

Stop checking your phone for the time back home! Constantly calculating what time it is in Australia keeps your brain anchored to the old time zone. Set your watch to local time immediately and commit to living in the present time zone.

Don’t overpack your first day with activities. I know you’re excited and want to see everything, but burning yourself out on day one creates a recovery debt that takes days to repay. Less is more when you first arrive.

When To Seek Help

For most people, jet lag resolves within a few days using these strategies. But sometimes you need professional help, and there’s no shame in that!

If you’re still experiencing severe symptoms after four or five days, chat with a doctor. Some people have underlying sleep disorders that make jet lag worse. A travel medicine specialist can provide prescription options that might help.

Business travellers who cross time zones frequently might benefit from consulting a sleep specialist. They can create personalised strategies based on your travel patterns and health needs.

Special Considerations For Australia To Europe

Flying from Australia to Europe is one of the longest and most challenging routes for jet lag. You’re typically crossing 8 to 11 time zones, which is brutal on your body clock!

The advantage is that you’re flying west to east, which means advancing your clock. This is actually easier for most people than flying east to west. Start your adjustment routine at least three days before departure.

Most Australia to Europe flights have a stopover in the Middle East or Asia. Use this strategically! A few hours in Dubai or Singapore gives you a chance to move around, get some natural light, and break up the journey. If you can afford it, consider a longer stopover of 24 hours to let your body adjust gradually.

Final Thoughts

Jet lag is annoying, but it doesn’t have to ruin your holiday! With these strategies, you can arrive at your destination ready to explore instead of spending three days in your hotel room feeling awful.

The key is preparation. Start adjusting before you leave, choose your flight times wisely, and commit to staying awake until a reasonable bedtime on your first day. Combine this with smart hydration, light exposure, and a good sleep environment, and you’ll be conquering jet lag like a pro!

I’ve used these techniques on trips to London, Cairo, New York and beyond. They work, but they require commitment and discipline, especially on that first exhausting day. Trust me, pushing through the tiredness is worth it when you wake up on day two feeling refreshed and ready for adventure!

Now get out there and explore the world without jet lag holding you back. Safe travels and enjoy every moment of your journey!