Just the term jet lag is enough to make a traveller cringe. “Enjoy the journey,” they say, but really, we all just want to get to our destination without feeling like we’ve been up all night. So, before you board that 14-hour flight from Vancouver to Sydney, or even that coast-to-coast trip from Toronto to LA, check out the 11 best ways to avoid jet lag and arrive fresh and ready to explore. 

Jet lag: Can you fight it? 

Jet lag is a travel-related condition caused by flying across time zones in a short period. This fast-track travel disrupts your body’s internal clock, which then wreaks havoc on your moods, eating habits, digestive health, and, most importantly, your sleep patterns. When you’re not getting enough quality rest, your body’s clock gets messed up, leaving you feeling groggy, unfocused, or wide awake when everyone else is fast asleep.

Who’s more likely to be affected by jet lag?

Travellers with pre-existing health conditions, insomnia, and stress often suffer from jet lag more than someone in excellent physical condition. Caffeine and alcohol consumption can also worsen jet lag and make it harder for your body to adjust to a new time zone. Jet lag can be worse for infants and seniors, who have a harder time adjusting to sudden schedule changes and recover more slowly from travel exhaustion.

How long does jet lag last?

Travel fatigue impacts everyone differently. Some travellers may not notice it at all, and some may struggle for days after arriving at their vacation destination. In any case, it’s always a good idea to allow a day of recovery for each time zone crossed. 

Wondering which way is worse? Research suggests that flying west is easier on your body than flying east because you gain time rather than losing it. So, if you live in Toronto or Vancouver and you’re deciding between a family trip to Hawaii or a vacation to Europe, your body may thank you for choosing to fly west.

11 easy ways to avoid jet lag on your next long-haul flight

There are things you can do to prevent, or at least reduce, the effects of jet lag symptoms. So before you book your next long-haul flight, have a read of our top tips.

1. Fly west

As we mentioned, if you can choose a westbound flight path, you’ll be better prepared to handle the time changes. When you gain hours instead of losing them, your body may be quicker to recover from jet lag.

2. Be well rested for your flight

When getting ready for a big trip, it pays to catch up on sleep and arrive well-rested for the flight. It’s common for travellers to miss sleep in the lead-up to a big trip as they try to finish up loose ends at work, or because the thrill of the vacation is just too much. Regardless of the reason, try your hardest to set aside some extra sleep hours before your trip.

3. Reduce stress

Following on from above, it’s important to keep tabs on your stress levels before travelling. Jet lag targets stressed-out people, so do whatever you can to feel relaxed before you get on a plane. Meditation, yoga, and massage all work well to reduce stress and help you feel travel-ready.

4. Eat healthy

In the days leading up to your dream vacay, chow down on wholesome, fresh foods. Say no to fast or fried foods and yes to greens, lean meats, and vitamin C. Not only will healthy food boost your immune system, but it’ll also make you feel like a million bucks.

5. Ban the booze

Beer and wine lovers won’t like this one, but it’s best to ban alcohol the day before and the day of travel. Booze is notorious for dehydrating your body, and that’s the last thing you want when you’re flying long distances. Not only that, but it can increase your jet lag and interfere with your ability to get a good sleep on the plane. Don’t worry, there’ll be plenty of time for cocktails when you get to your island vacation.

6. Go full decaf

Caffeine is another substance that’s not recommended when travelling through time zones. Like alcohol, it’s dehydrating and can add to insomnia, and even increase nervousness. Try caffeine-free herbal teas such as peppermint and chamomile to aid digestion, stay hydrated, and help you sleep.

Travel tip: Why not bring a stainless steel water bottle on your next trip? You can fill up your water bottle for free at the airport's water stations, and for your flight, you can ask for hot water refills. Just throw a few mint leaves or your favourite herbal tea into the bottle, and you’ll have a refreshing drink to keep you relaxed for your flight. Plus, the fresh herbal scent can help calm your nerves during the flight and reduce jet lag.

7. Master the art of the layover

When you have a really long flight ahead of you, say Toronto to Perth, Australia, the best advice is to break up the trip. If you try to do this mega flight path with minimal connections and no layovers, you might regret it. 

Stopover at least once, even if it’s just to get a decent sleep in a hotel bed. Or take advantage of the situation and spend a couple of days exploring your chosen layover city (after some rest, of course). 

Use Skyscanner’s multi-city trip planner to help you find the perfect path. Great layover cities include Sydney, Hong Kong, and London.

8. Keep moving

It’s easy just to stay seated for the entire flight, especially if you’re in the window seat and don’t want to disturb the passenger in the aisle, but it’s not great for your health. To reduce the risk of developing a blood clot, get up every hour or so and move your body. You’ll also prevent stiffness and sore muscles when you arrive at your destination. Some people (MMA fighters and personal trainers included) even swear that a light workout after you land is the best way to shake off jet lag. 

9. Schedule your sleep

Naturally, sleeping on board will help you feel more rested, but don’t take sleeping pills or sedatives that will completely knock you out. Instead, try to sleep in short spurts on the plane and catch up on rest when you arrive at your destination. If you arrive in the early morning, take some time to rest at the hotel, but try to stay awake during the daytime so your body can adjust to the local time. 

10. Request an early check-in

If your flight is scheduled to arrive early in the morning, try to request an early check-in. Of course, this isn’t always available, but if you don’t ask, you won’t know. 

Hotel staff are trained to be as accommodating as possible, and if they know you’re suffering from jet lag and your room hasn’t been occupied the night before, most will let you check in ahead of the designated time. If not, they may let early arrivers use the pool area to shower or relax in the guest lounge.

11. Stay hydrated

Drinking plenty of water is one of the best remedies for jet lag. Staying hydrated combats the dry air you’re breathing, flushes toxins, and aids digestion. Herbal or caffeine-free tea works too, but try to limit sugary drinks like juice and soft drinks that can spike your blood sugar and make you feel even more wired.

Ready to book an epic vacation?

Now that you know how to beat jet lag on long-haul flights, it’s time to start planning your next holiday. Skyscanner helps you book the best flights, hotels, and car rentals with a few quick searches.