How to Beat Jet Lag: The 45-Minute Nap Rule and More Tips

You have booked the trip, packed the bags and counted down the days. Then jet lag turns up and spoils the first few days. It is a common problem, and according to WebMD it affects 60 to 70% of long-haul flyers in some way.

Sleep expert Ashley Hainsworth shares his advice on how to beat jet lag, from what to do before you fly to how to spend your first day away.

How to beat jet lag before you fly

One of the best defences is to shift your sleep towards your destination’s time zone before you go. Heading east? Go to bed and get up earlier. Heading west? Do the reverse and stay up a little later.

If your diary allows, make the change gradually, an hour or two a day over several days. It sounds small, but it helps your body adapt once you land. Work may make this tricky, but even a slight shift helps.

Make the flight work for you

Sleeping on a plane is easier said than done, even if you have prepared. Many people find a strange place hard to doze in, so it pays to set the scene as well as you can.

If the flight lines up with night time at your destination, try to sleep. That is hard on a plane, so bring help:

• An eye mask
• Ear plugs
• A travel pillow
• Headphones with downloaded music or white noise for flight mode

If it is a daytime flight, stay active instead. Walking around roughly every hour keeps you alert, eases stiffness and may help with digestion problems. It also lowers the risk of blood clots on long-haul journeys.

Use light and naps wisely

Jet lag comes from a disrupted body clock, so light matters. If you land in daylight, get outside. The sunshine will perk you up and help reset your clock. Hiding indoors can leave you sleepy and tempt you into a long daytime sleep that wrecks your night.

In the evening, dim the lights and switch off screens to help you drift off.

This is where the 45-minute rule comes in. If tiredness hits hard, keep naps to 45 minutes or less. Try not to nap within eight hours of your planned bedtime, or you may struggle to fall asleep.

Watch what you drink

Heavy drinking, especially close to bed, disrupts sleep, so go easy on the plane and on arrival night. Caffeine can help you stay alert in the day, but in the evening it blocks the chemical adenosine, which builds up sleep pressure, and can keep you awake. Both alcohol and caffeine dehydrate you, so drink plenty of water. Staying hydrated helps ease jet lag symptoms whatever else is in your glass.

Melatonin and a gentle start

Melatonin is the hormone your body releases after dark, and jet lag throws its timing off. Supplements are thought to help realign your clock. In the UK it is prescription only, though it can be bought over the counter in the US. Speak to your GP first, as it can cause side effects and interact with other medicines.

Finally, plan easy activities for the first day or two. A gentle wander and a relaxed lunch will let you enjoy the place while your body catches up. Save the big sightseeing days for when you feel properly yourself.