How to avoid jet lag: 6 science-backed tips for a smooth journey

An ideal trip to Tanzania requires thorough preparation, and it’s not just about buying gear and packing suitcases. Crossing half the globe at speeds nearing 1,000 km/h (620 mph) prevents your body from adjusting its biological clock, also known as circadian rhythms. For instance, arriving in Kilimanjaro from Los Angeles at 9:00 p.m. means it’s bedtime by local time standards. But back home, you’d just be starting your workday. This desynchronization often leads to drowsiness, insomnia, digestive issues, and headaches, collectively known as jet lag.

Jet lag can disrupt the first days of your vacation or business trip, let alone an epic adventure like climbing Kilimanjaro. Within a short span, your body must adjust to “flipped” hours and acclimate to an altitude of 5,895 meters (19,341 feet) above sea level. To make this process as seamless as possible, the Altezza Travel team reviewed numerous scientific studies and compiled six tips to avoid or at least minimize jet lag during long-distance travel.

Prioritize your comfort

Don't skimp on comfort if you’re facing a long flight across multiple time zones. Russell Foster, an Oxford University researcher and author of a book on circadian rhythms, recommends arriving a couple of days early before important meetings or events to allow time for adaptation.

When booking tickets, consider your seat choice carefully. If possible, opt for business class. A more budget-friendly alternative is selecting a seat wisely. Avoid seats in front of emergency exits and in the last row, as these typically have limited or no recline. Rows behind emergency exits offer more legroom, but you’ll bear the responsibility of assisting the crew during emergencies. The first row is a great compromise, but note that these seats are often chosen by passengers with children.

Malcolm von Schantz, a professor specializing in circadian rhythms at Northumbria University in Newcastle, suggests that the airplane model matters, too. Newer aircraft like the Airbus A350 or Boeing 787 Dreamliner offer a smoother experience with less noticeable altitude changes during takeoff and landing.

Adjust your sleep schedule before departure

If traveling eastward, as is the case with Tanzania, start adjusting your bedtime and wake-up time 30 minutes to an hour earlier, at least a few days before departure (earlier is better). While it’s unlikely you’ll fully align with Kilimanjaro’s time if you are from America (an 11-hour difference with Los Angeles), even a partial shift will help prevent jet lag to some extent.

Proper lighting can also help reset your circadian rhythms, says Jamie Zeitzer – an assistant professor at Stanford University’s Center for Sleep Sciences and Medicine. Synchronize your lighting with your new schedule: dim lights at home to signal an earlier bedtime and open curtains or go outside with the first rays of sunlight. The same principle applies to screen brightness on your phone or laptop.

Adjust your meal schedule

A 2016 study by Dr. Cristina Ruscitto at the University of Surrey found that aligning meal times with your destination’s time zone helps alleviate jet lag symptoms. In the days leading up to your trip, try eating closer to when you’ll dine at your destination. If the time difference is too large, align at least one or two meals. There’s no need to wake at 4 a.m. to eat dinner by another time zone’s clock.

During the flight, stick to this approach. According to Dr. Sairam Parthasarathy, director of the Center for Sleep, Circadian and Neuroscience Research at the University of Arizona Health Sciences, reconsider having a heavy meal served on the flight at 3 a.m. destination time. If you’re not very hungry, request your meal be served later, closer to breakfast time at your destination.

Experts also advise avoiding alcohol throughout the flight, regardless of whether you plan to fall asleep or stay awake. It can prolong jet lag and worsen the symptoms. Moderate caffeine is fine to help you stay alert, or melatonin to encourage sleep. Drinking plenty of water is also recommended to avoid dehydration, which can lower your blood pressure and make jet lag worse.

Prepare for the flight

Even with proper adjustments, a flight can disrupt your plans. For instance, sleeping through the entire flight before a nighttime arrival may lead to insomnia at your destination and a rough morning with jet lag.

Plan your sleep and wake schedule in advance. Consider your flight’s departure and arrival times, as well as layovers. If you arrive in the morning, a long sleep in-flight is ideal. For early evening or nighttime arrivals, do your best to stay awake during the flight.

Pack accordingly. To fall asleep easily and avoid too much sleep disruption, bring an eye mask (sleep mask), earplugs, a neck pillow, and possibly a change of clothes. If staying awake is key, keep busy with work, movies, music, podcasts, or reading.

Stick to a routine upon arrival

The first day in a new time zone is critical. If you arrive at night, go to bed as soon as you check into your hotel. If you arrive in the morning or afternoon, resist the urge to nap and wait for the normal bedtime of the local timezone. If absolutely necessary, limit naps to 20 minutes before 2:00 p.m. Longer or later naps can disrupt your schedule and sleep quality.

Dr. Alon Avidan, director of the University of California, Los Angeles Sleep Disorders Center, advises wearing sunglasses until noon if you arrive early in the morning. This helps prevent your body from mistaking early morning light for sunset, which can worsen circadian rhythm disruption.

Use mobile apps to help with jet lag

Good news: you don’t need to memorize all these tips or create your schedule manually. There are apps that can help you adjust your sleep-wake cycle and minimize the symptoms of jet lag.

Timeshifter. Developed with input from scientists and doctors specializing in circadian rhythms, this app analyzes your schedule and itinerary to provide personalized recommendations on when to sleep, adjust lighting, or have coffee.

Jet Lag Rooster. Helps you create a detailed sleep adjustment plan before and after your flight. It suggests activity periods and lighting adjustments to help you adapt gradually to a new time zone.

Sleep Cycle. Tracks sleep phases to calculate the optimal wake-up time and helps you adjust your schedule after long-haul flights to overcome jet lag.

FAQ about how to avoid jet lag

How do you stay up to avoid jet lag?

To prevent jet lag, adjust your sleep schedule before your trip to match the normal time zone of your destination. During your flight, stay hydrated and limit alcohol and caffeine. Once you arrive, expose yourself to natural light to help reset your internal body clock.

What causes the worst jet lag?

The worst jet lag often results from traveling across multiple time zones, particularly when flying east. It's more challenging to advance your body's internal clock, and the disruption of your normal sleep patterns becomes more severe as the number of time zones is crossed. However, its effects can be managed by adjusting sleep schedules slightly before departure and staying hydrated. Avoiding alcohol and engaging in light activity upon arrival can also help your body adapt more comfortably to the new time zone.

What is the secret cure for jet lag?

There is no secret cure for jet lag, but some strategies include using melatonin supplements to adjust your sleep cycle, staying hydrated, and adapting to the new time zone by aligning your activities and meals with local time.

How do flight attendants avoid jet lag?

Flight attendants manage jet lag by keeping a healthy diet, staying hydrated, and utilizing strategic naps. They also try to maintain a consistent sleep schedule, using sleep aids like eye masks and earplugs to ensure quality rest despite different time zones.

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