It’s a nauseating, mind-boggling condition people literally lose sleep over, but help is at hand from a veteran of the skies who shares his best tips
Jetlag is a nightmare, but there are simple tweaks people can make to reduce its effects(Image: Marco Bottigelli/Moment RF/Getty Images)
Post-holiday blues are a nightmare, even more so if you suffer from jetlag after a long trip. Feeling like your body operates on a different time zone once you come back home is disorienting.
Al Smith is a seasoned pilot, currently working as senior first officer for British Airways. He is no stranger to jetlag, having flown across time zones and seen sunrises from the comfort of his own cockpit.
He follows a strict sleep routine to ensure he is fresh as a daisy whenever he is manning a plane. In a recent edition of British Airways’ High Life magazine, he said: “After years on short haul, I had a rhythm – early starts or late finishes, never both.
“But long haul is a different game. These days, I spend at least one night a week wide awake under the stars – but that doesn’t mean I have to lose a night’s sleep.
“I plan ahead: sleep before departure, nap after landing and squeeze in a siesta when I can. The key?
“Prioritising rest and making time for it, no matter what time zone I’m in.”
Top 10 tips to beat jetlag
If the hotel curtains don’t close properly, grab a coat hanger with trouser clips and clip the curtains together. It’s a lifesaver for daytime sleeping.
Limit alcohol.
Don’t sleep for more than three hours on landing day. If it’s after 3pm, try to stay up and just go to bed early.
If you’re a tea lover like me and nothing else will do, invest in quality decaf tea. It’s perfect for enjoying at any time of day or night.
Strategic napping is essential – just don’t do it on a subway in Tokyo.
Turn your phone to dark mode and switch on ‘Sleep’ or ‘Do Not Disturb’ at bedtimes.
Don’t go shopping just to kill time on landing day – you will only buy things you don’t need. Early in my career, I woke up to find I’d cleared out the entire miniature toiletries section of Walgreens after landing in Seattle.
Don’t oversleep while recovering from jet lag – in my experience, it prolongs my adjustment time.
Get outside and do some light exercise. Sunlight is a natural reset for me and is essential when it comes to acclimatising.
If you’re trying to stay up, never sit on the bed! Trust me – before you know it, you’ll be on your back and spark out. You’ve been warned!
Among the most important things for people to get right is their sleep hygiene. According to Al, it helps the body adjust to a new time zone easier and more effectively.
He said of his own experience: “Every time we’ve moved house, my first priority has been: ‘How do I make my new bedroom feel like the best hotel room ever?’ I prefer total darkness when I sleep – I highly recommend plantation shutters with a blackout screen.
“Zero light is incredible and allows me to sleep both day and night. Temperature is also vital.
“I think I have a two-degree tolerance before I’m either too hot or too cold. Yes, it’s the UK – but it reached 40°C in the last few years.
“Air-conditioning is the way forward! And quality bedding is another must.”
One of the main symptoms of jetlag is insomnia and it’s something Al also had first-hand experience of. He told the magazine: “There have been occasions where oversleeping on what we call ‘landing day’ – a sacred day that should be free of tasks – has led to bouts of insomnia.
“It’s taken me years of flying to figure out that if I check the clock twice and it’s still within the same hour, it’s time to get up, have a warm drink (obviously not caffeinated) and watch a bit of TV. Otherwise, I spend the entire night tossing and turning.”
WE all function better after a decent night’s sleep, but sometimes life gets in the way and we simply can’t bank the hours of shut-eye we need to feel energised, upbeat and alert.
Getting up at the crack of dawn for an early morning flight, long train journeys on uncomfortable seats, and staying in unfamiliar hotel beds can make it difficult to get the slumber we want.
7
We may even find it hard to squeeze in a daytime nap on the sofa or in the car when our bodies are crying out for some more rest.
Joshua Piper, sleep clinician at Resmed UK, tells Sun Health: “Whether you’re on a plane, in a hotel or trying to sneak a power nap in the car, falling asleep away from home can be tricky.
“Thankfully, there are some sneaky little tips that can help you to sleep, no matter your location.”
In a hotel bed…
7
Some people struggle to sleep in hotel beds – but there are some east tricks to tryCredit: Getty
YOU’VE splashed out for a trip overseas, staying in a nice hotel with a bed that’s far more luxurious than the one you have at home.
Yet for some reason, your sleep couldn’t be worse. Sound familiar? You’re not alone.
Research by the Sleep Foundation found that the majority of people get less sleep in hotels than at home.
When asked where they slept best, a measly 13 per cent of people chose hotels compared with 65 per cent who chose their own bed.
Plus, only 54 per cent of people questioned said they got seven hours of sleep a night in a hotel.
“Hotel rooms can throw sleep patterns off with bright lighting, unfamiliar beds, and that ‘not-quite-home’ vibe,” says Joshua.
“Even if the bed is great, your brain is subconsciously on alert. It’s called the ‘first night effect’.”
Doctor reveals the dangerous effects going to sleep after midnight has on our brain
“One half of your brain stays more vigilant in a new setting as a survival mechanism, especially during deep sleep stages,” adds Jules Goldberg, an expert in sleep health and technology and founder of sleep tech brands, Sleepwave and Snorelab.
Jet lag can play a role, but your production of the sleepy hormone melatonin can take a hit regardless of timezone.
Routine is key here, according to Joshua.
“Keeping your bedtime routine the same, even on the road, is one of the simplest ways to ease into sleep,” he says.
“Brush your teeth, do your skincare routine, read your usual two pages of a book. Do whatever tells your brain ‘it’s time for bed’.”
Jules adds: “Keep the room cool and dark. Try setting the temperature to around 18C, which is ideal for sleeping.
“And if the curtains don’t quite cut it, a sleep mask can help you block out the light.”
She also suggests bringing something familiar to the hotel.
“Whether it’s your pillowcase or a small item from home, that sense of familiarity can help signal to your brain that it’s time to switch off,” she says.
On a plane…
7
If you’re trying to fall asleep on a plane, wear loose clothingCredit: Getty
A LONG journey means a long snooze, right? Well, it’s not quite so easy.
Joshua says that sensory overload can make sleep very difficult.
Think loud noises, people talking and unless you’ve splashed out for business class, you’ll likely be in an upright, uncomfortable seat too.
Where possible, select your seat in advance – and choose wisely.
“A window seat away from foot traffic helps, and sitting over the engine can provide that steady white noise effect,” says Joshua.
Aim to keep your sleep short too – around 20 minutes maximum. You want to feel refreshed, not groggy
Jules GoldbergSleep expert
The exact location of over-engine seats varies, but they’re typically in the middle, near the wings of the plane, or to the rear of the plane.
“Eye masks, neck pillows, warm socks and a blanket go a long way too,” says Joshua.
“And a proper travel pillow can stop your head from nodding and waking you up repeatedly,” adds Jules.
Wear loose clothing when you fly so that your movement isn’t restricted.
And if you have time before a flight, try to squeeze in some exercise, such as a brisk walk, jog or gym session.
Research published in the journal Advances in Preventive Medicine found that exercise improves sleep quality and duration.
In the car…
7
Recline your car seat 15 to 20 degrees to make sleeping more likelyCredit: Getty
MUCH like in a plane, if you have a long car journey ahead, you might be planning a little sleep, if the driver doesn’t mind you dozing off!
For a decent rest, recline your seat slightly.
“Being fully upright makes it harder for your body to enter proper rest,” says Jules. “Even 15 to 20 degrees helps.”
As for background noise, go for calm, instrumental music.
“Ambient playlists work best,” says Jules. “But if you prefer, choose a chatty radio station as this may help you to drift off.
“Aim to keep your sleep short too – around 20 minutes maximum. You want to feel refreshed, not groggy.”
Whatever you do, make sure you’re safe and stay belted if you’re in a moving vehicle.
On the sofa…
7
We all need a sofa nap now and then – but limit yourself to 20 minutesCredit: Getty
BIG night ahead and want to bank some sleep so you can stay awake into the early hours?
“If you’re going for a tactical 3pm sofa snooze, aim for it to be around 20 minutes,” says Joshua.
“This is typically enough to recharge without dipping into deep sleep.
“Most of us take eight to 10 minutes to drift off, so set an alarm accordingly.”
While you can’t force sleep, you can create a peaceful, sleep-promoting environment.
“Even if you don’t fall fully asleep, a period of restful stillness can recharge you enough to feel sharper and more energised,” Jules says.
“Dim the lights as bright light confuses your internal clock, and do a short breathing exercise or body scan to calm your system.”
We tested 10 sleep aids to see which ones really work
FROM magnesium to meditation, there are hundreds of alleged tricks to help you get a good night’s sleep.
But which ones really work, and which ones are a waste of time and money?
As a team, we put 10 of the most popular to the test.
Some had us nodding off within minutes of hitting the hay. Others, not so much.
If you’re one of the 16million Brits with insomnia or other sleep troubles, here are some products and lifestyle tweaks you might want to try – and the ones you’re better off without…
In the journal Annals of the New York Academy of Sciences, mindfulness activities like body scans were shown to help improve sleep quality and even reduce some sleep issues.
A body scan involves focusing on a spot on your body, such as your right foot, and noticing how it feels or if there is any pain or tension.
Then, you move on to another area until you’ve covered your entire body.
By this point, you’re hopefully drifting off – or already asleep!
On a boat…
7
Maintain a consistent sleep schedule before a boat tripCredit: Getty
WHETHER it’s a cruise ship, ferry or commuter boat, trying to catch some Zzzs on the water isn’t always smooth sailing.
“With long-term motion comes some detriment,” says Joshua.
“Motion sickness has been shown to have negative effects on sleep duration and quality.
“This often creates a vicious cycle, as sleepiness increases the risk of motion-related illness.”
The best thing you can do is maintain a consistent sleep schedule, sticking to your wind-down activities like normal to prepare your body for sleep.
For me, the bedroom is for sleep and, if the stars align, sex! That’s it. No TV, no laptop, no doom-scrolling. Otherwise, your brain won’t associate that space with winding down
Joshua PiperSleep clinician
Avoid using screens before hitting the hay as this can exacerbate the symptoms of motion sickness as your brain is receiving conflicting signals from your eyes and inner ear about movement.
But, boat sleeping isn’t all bad. Joshua says that the gentle rocking can actually help support sleep.
“Plus, quite often, being at sea means you are governed by natural light, which can have positive effects on sleep as you align more closely to your natural circadian rhythm, aka your body clock,” he adds.
“We also tend to have reduced noise pollution and other environmental disturbances.
“Just make sure everything is tied down!”
In your own bed…
7
Keep your own bed for sleep and sex onlyCredit: Getty
WE all want to get good sleep at home.
While the NHS recommends we get seven to nine hours of sleep each night, half of Brits don’t get nearly enough, according to research by YouGov.
More than a third (34 per cent) struggled to drift off three or more times a week, and almost half (44 per cent) have called in sick to work because of extreme tiredness, research by Resmed shows.
Making your bedroom a sleep sanctuary goes a long way in improving your shut-eye.
“It’s about giving your brain the right signals,” Joshua says.
“For me, the bedroom is for sleep and, if the stars align, sex! That’s it. No TV, no laptop, no doom-scrolling.
“Otherwise, your brain won’t associate that space with winding down.”
You also don’t need to spend thousands of pounds on blackout blinds or fancy gadgets.
“Start with small steps, like an eye mask, a bit of down time before bed, even dimming the lights,” he adds.
“Stick to the same wake-up time (on weekends too) and get some morning sunlight.
“It’s the best natural reset for your body clock.”
The 8 sleep-destroying habits that are waking you up in the night
