How to Reduce Jet Lag and Start Your Holiday Feeling Your Best

Jet lag is one of the most common concerns for Australian travellers heading overseas, particularly on long-haul journeys to Europe, North America, Africa and beyond. While it’s almost impossible to avoid entirely when crossing multiple time zones, there are simple, effective ways to reduce its impact and help your body settle more quickly.

With a little preparation and a gentle approach, jet lag doesn’t need to steal the first days of your holiday.

Why Jet Lag Happens

Jet lag occurs when your internal body clock is out of sync with local time at your destination. Flying across several time zones in a short period can affect sleep, appetite, energy levels and concentration.

Travelling east tends to feel more challenging than travelling west, and long overnight flights can add to the disruption. The good news is that your body adapts, and there are ways to help it do so more smoothly.

Let Sunshine Do Some of the Work

One of the most powerful tools for resetting your body clock is natural daylight.

As soon as possible after arrival, get outside and expose yourself to sunshine. A long walk in daylight, even if you’re feeling tired, can make a noticeable difference. Morning and early afternoon light is especially helpful in signalling to your body that it’s time to be awake and alert.

If you’re travelling with others, this can be a lovely way to gently explore your surroundings while helping your body adjust.

Live on Local Time Straight Away

As tempting as it can be to hang on to home routines, the best approach is to switch to local time immediately.

• Set your watch and phone to your destination time zone as soon as you board the flight or upon arrival

• Eat meals according to local meal times

• Aim to sleep at local bedtime, even if you don’t feel tired yet

Functioning as though you’re already in the new time zone helps your body clock catch up more quickly.

If you keep in touch with home, use the world clock on your phone to check the time back in Australia, but be mindful not to let home schedules dictate your day. Your body needs consistency in the new time zone.

Be Kind to Yourself in the
First Few Days

Broken sleep is very common during the first few nights. If you wake earlier than usual or find yourself awake in the middle of the night, try not to fight it or feel frustrated.

A few gentle ideas that many travellers find helpful:

• Read a book rather than reaching for your phone
• Sit quietly and enjoy the stillness of early morning
• Watch the sunrise if you’re awake early
• Enjoy a slow coffee or tea and ease into the day
• Take a short walk once daylight arrives

Avoid long daytime naps if you can. A short rest is fine, but keeping naps brief helps you sleep better at night.

Hydration, Movement and Moderation

Small habits can have a big impact:

• Drink plenty of water during flights and on arrival

• Limit alcohol for the first couple of days

• Eat lighter meals initially

• Move your body gently each day

Fresh air, light movement and hydration all support your body as it adjusts.

Why Thoughtful Planning Makes a Difference

Jet lag isn’t just about the flight. Arrival timing, stopovers, the pace of your itinerary and even the style of travel you choose can all influence how you feel in the first days.

This is why we often recommend:

• Allowing lighter days at the start of a trip

• Considering a stopover on very long journeys

• Choosing flight times that support better rest

• Using cruises or rail journeys as a gentle transition

Everyone is different, and what works for one traveller may not suit another. Personalised planning is key.

Looking Ahead to 2026 and Beyond

With improved aircraft, better cabin environments and more flexible itinerary options, long-haul travel is more comfortable than ever. Jet lag may still be part of the journey, but it no longer needs to define it.

If jet lag has ever been a concern for you, it’s worth talking about it early when planning your next trip. Together, we can design a journey that feels balanced, enjoyable and unhurried from the very beginning.

If you’re thinking about travelling in 2026 or 2027 and would like advice on flights, stopovers or pacing your itinerary, we’d love to help.