Managing jet lag: how can you reset your sleep when you travel.
Jet lag... the price we pay for hopping across time zones. One minute you're enjoying a sunset in Spain, the next you're wide awake at 3am back home, wondering whether it's too early to unpack, or too late to go back to sleep.
If you’ve ever travelled long haul (or even just across a couple of time zones), you’ll know how much it can throw off your sleep. Your body clock is still ticking away on your old schedule, and your brain is confused about when it’s meant to be tired.
The good news? There are some ways to soften the blow and help your sleep get back on track more quickly, without needing to just "power through."
What actually is jet lag?
Jet lag happens when your internal body clock (or circadian rhythm) is out of sync with the local time. So, if your body thinks it’s midnight but your new time zone says it’s lunchtime, you feel groggy, wired, hungry at the wrong times, or not hungry or tired at all.
It’s more intense the further you travel (especially eastwards), and it can take a few days to fully settle; about one day per time zone crossed is the usual rule of thumb.
My go-to tips for managing jet lag.
1. Ease into the new time zone (if you can) .
If you’re travelling for more than a few days, try shifting your sleep and mealtimes before you travel. Even just an hour or two can make the adjustment easier when you arrive. Flying east? Try going to bed a little earlier. Flying west? Stay up slightly later in the days leading up to your trip.
2. Understand your sleep pressure.
Your body builds up “sleep pressure” across the day; it’s basically your drive to sleep. The longer you’ve been awake, the more pressure builds, making it easier to fall asleep at night. Knowing how long it usually takes for you to feel naturally sleepy (often 14–16 hours after waking) can help you plan when to go to bed in your new time zone. The key is not forcing sleep too early; let that sleep pressure do its job.
3. Reset with light.
Natural daylight is one of the best tools for reprogramming your body clock. It really can be your best friend here. If you’re feeling sluggish or wide awake at the wrong time, step outside. Morning light helps you wake up. Evening light helps you stay awake a little longer. If the sun’s not out, bright indoor light or a SAD lamp (a specialised light therapy device designed to help treat Seasonal Affective Disorder (SAD) can help too. Just try not to hide in hotel blackout curtains all day (very tempting, I know!).
4. Eat with the local rhythm.
Food is a powerful time cue for your body clock. Even if you’re not massively hungry, try to eat at local mealtimes; it can help to gently nudge your system back into sync.
"Natural daylight is one of the best tools for reprogramming your body clock. It really can be your best friend here."
5. Stay hydrated.
Planes are incredibly dehydrating, and dehydration can make jet lag feel worse. Drink plenty of water before, during, and after your flight. If you’re relying heavily on coffee to get through the day, just be mindful of the timing so it’s not affecting your sleep later (general rule of thumb is to avoid caffeine around 8 hours before sleep).
6. Don’t nap too long.
A short nap can take the edge off if you're really struggling (20–30 mins max), but long naps, especially late in the day really can mess with your sleep pressure and delay your adjustment. If you can hold off until bedtime, even better.
7. Try a wind-down routine, even if it feels weird.
Sometimes your body’s saying, “party time!” but the clock says “bedtime.” A familiar wind-down routine, dim lighting, maybe a warm shower or a good book can help signal to your brain that it’s time to settle down, even if it’s not totally convinced yet.
8. Be patient and kind to yourself.
Jet lag is a normal response to crossing time zones and your body’s just trying to protect you by sticking to what it knows. Don’t panic if sleep is patchy for a few nights. Rest, even if you’re not sleeping, still helps.
"Planes are incredibly dehydrating, and dehydration can make jet lag feel worse. Drink plenty of water before, during, and after your flight."
One last thing...
If jet lag’s affecting your little ones, or you’re travelling with family, the same principles apply, light, routine, food timing, and grace. Lots of grace.
Travel can be so good for the soul let’s not let jet lag ruin the fun!
Kerry Davies
Kerry is a passionate sleep expert dedicated to transforming lives through better rest. Known as 'The Sleep Fixer', Kerry's journey began with her own sleep challenges as a mother. With over 14 years helping families, professionals, and individuals, Kerry combines evidence-based sleep science with compassionate, practical guidance.
Her expertise is built on solid foundations, having completed training at two prestigious sleep schools certified by the British Medical Journal and is an active member of the British Sleep Society. Her commitment to evidence-based practice ensures that her advice is grounded in the latest sleep science research.
