Lag

Over the past week, as the summer holidays draw to an inevitable close and the return to work and school looms, searches for ‘how to get over jet lag’ have risen by more than 400%

A flight attendant has suggested that passengers switch on one setting to maximise their chances of beating jet lag.

Returning from summer holidays can feel less than fun when jet lag hits. Over the past week, as the summer holidays draw to an inevitable close and the return to work and school looms, searches for ‘how to get over jet lag’ have risen by more than 400%.

A British Airways flight attendant, who spoke on condition of anonymity, has shared her tips for overcoming the worst of the timezone-based ailment. Here are her top techniques:

READ MORE: Europe’s ‘prettiest’ country that costs ‘a fraction’ of Spain holidayREAD MORE: Tourists abandoning iconic UK seaside town as locals say ‘it shows’

1. Adjust your phone’s blue light settings

One of the primary causes of jet lag is the disruption of your body’s natural sleep-wake cycle. To counteract this, change the setting on your phone to automatically switch off blue light after a certain time. Blue light, similar to natural daylight, tricks your eyes into staying awake, hindering your ability to wind down to a restful sleep.

2. Wear sunglasses upon arrival

If your destination is ahead of your body’s time zone, wearing sunglasses upon arrival can be a clever hack to block out excessive daylight exposure. Flight crews always suggest donning sunglasses during your journey from the airport to your accommodation to help your body adjust to the local time and ease into a more relaxed state without straining your eyes.

3. Gradually adjust your sleep schedule

When travelling east, it is often the time difference that presents the most significant challenge for combating jet lag. To prepare your body for the shift, adopt a gradual approach. Start adjusting your sleep schedule one week before your trip by going to bed an hour earlier each night. This pre-emptive step will make the time adjustment smoother and help you feel more refreshed upon arrival.

4. Nourish with light snacks

During instances when you need to stay awake a little longer, especially when the clocks go back, we recommend having a light snack. Some travellers might be hesitant to eat during the nighttime of their home country, but it’s important to remember that food is fuel. A light snack can provide a much-needed energy boost and keep you alert during extended periods of wakefulness.

5. Brush your teeth

A common tip among flight crews is to brush your teeth. The mint in the toothpaste can provide an invigorating sensation, giving you a quick burst of energy and temporarily fighting off fatigue.

6. Gel eye patches for revived eyes

Travelling can take a toll on your eyes, leaving them feeling tired and dehydrated. Flight attendants swear by gel eye patches as an effective remedy. These patches combat tired eyes and help rehydrate the delicate skin around the eyes, leaving you looking and feeling refreshed. You can find some great gel eye patches on Cult Beauty.

7. Take short naps strategically

Napping can be tempting, especially if you are feeling fatigued after a long flight. However, taking long naps or napping at the wrong time can disrupt your sleep schedule even further, so as soon as you arrive, adjust to the local time. And opt for short power naps (20-30 mins) to recharge without interfering with your nighttime sleep.

Ni jet lag drag – prep is key for your long-haul flight, as Nigel Thompsonlearns with help from Qantas and Maddy Edgar, Qantas Business and First Class flight attendant

Have you ever stood in an airport immigration queue at the end of an overnight long-haul flight feeling like death warmed up?

And then the cheery cabin crew from your plane breeze by in their special fast-track lane looking as fresh as a daisy? The jet lag from eight hours or (much) more at 40,000ft in an aircraft cabin can leave you feeling – and looking – like you’ve been dragged through a hedge backwards.

Australian flag carrier Qantas, which has had a cabin crew base in London for 20 years, operates some of the longest flights in the world. It is currently working on Project Sunrise, which by 2027 should link both London and New York City directly to Sydney with record-breaking 20-hour nonstop journeys.

We asked Maddy Edgar, Qantas Business and First Class flight attendant, to share her top tips for travelling long haul, including how to prepare, pack, and manage jet lag.

READ MORE: Reason riders are ducking on 1932 UK rollercoaster with best sea view

PRE AND POST- FLIGHT CARE

First up, plenty of sleep is key. The night before one of my long-haul flights, I steam my uniform, pack the essentials (more on that later), and log into our Qantas portal to confirm my crew position and review roles and responsibilities. Then I head to bed to get as much sleep as possible.

It’s also incredibly important to stay hydrated. I have an extensive skincare routine and hydration plays a huge role both before and after a long-haul flight. The lack of humidity in cabin air can really dry out your skin and lips, so besides drinking plenty of electrolyte-infused water, a hydrating skincare routine is a must.

In the morning, to prepare for our 17-hour direct flight from London to Perth – one of the longest in the world – I start by cleansing my face with Effaclar Purifying Gel Cleanser. Now I have a clean base, I apply The Ordinary Hyaluronic Acid over Mario Badescu Rosewater spray to maximise water absorption. It makes a huge difference in keeping my skin plump.

Next, I use a thicker-than-usual moisturiser, such as Wella Skin Food, to protect my skin barrier. Then, even though I’m inside a plane, we’re also closer to the sun, so I apply a generous amount of 50+ La Roche-Posay SPF to protect against higher UV rays and premature aging. Plus, as an Aussie, the smell of SPF makes me feel right at home. I’d also add that Laneige lip mask is essential.

READ MORE: Friends claimed they’d been shopping in New York but their luggage said otherwiseREAD MORE: ‘Do not travel’ zones where tourists overwhelm locals revealed

A top tip for your skin throughout the flight – invest in a mini travel-sized version of your favourite hydration mist so you can keep spritzing during the flight.

Then once we land and I’m at my hotel it’s time for a much-needed skin reset and some self-care. Face masks are a must. I love using the viral Bio Collagen mask or Kiehl’s Ultra Facial Overnight Rehydrating Mask.

WHAT’S IN MY CARRY-ON BAG?

Inside my bag I have some long-haul flight attendant essentials I just can’t live without.

I always keep fresh supplies of everything I need because there’s no Australian Priceline or Tesco 40,000ft up.

Here’s what I pack:

• Travel-sized Mario Badescu Rosewater spray.
• My entire long-wear make-up kit, including my favourite Hourglass Concealer and Rimmel lip liner for touch-ups after waking up from crew rest.
• Travel-sized hair spray, bobby pins, and spare hair ties.
• Latte coffee sachets.
• Mints and fresh mint gum.
• Toothbrush and toothpaste.
• iPad, iPhone and chargers.
• Nail glue, in case one of my French tip acrylics pops off unexpectedly.
• PJs and a book for getting cosy in our crew rest area.
• Healthy high-protein snacks such as protein bars, protein shakes, and boiled eggs.
• Sometimes, I even squeeze in a quick Sainsbury’s shop for Galaxy chocolate bars to bring back to my Aussie family in Perth.

MANAGING JET LAG POST-FLIGHT

As a former primary school teacher, I had a pretty regular bedtime. Now, as an international long-haul flight attendant with Qantas, jet lag and time zones can throw me. But honestly, I wouldn’t trade this dream job for anything.

My main go-to tip? Focus on sleep hygiene. I love listening to meditation music to unwind after a flight. Keeping the room dark and cosy is a must, and I can’t resist a bit of lavender pillow spray. It makes all the difference.

I also try not to stress about when to sleep or wake up. If I’m tired, I just close my eyes and enjoy the quiet.

It’s all about finding that balance, so I’m ready to welcome our Qantas customers with a smile when I fly again.

Experts from an Australian airline and the University of Sydney’s Charles Perkins Centre have been looking into the best ways to help beat jet lag – and it turns out that chocolate is one of the key elements

A sweet surprise awaits holidaymakers as researchers suggest that tucking into chocolate could be just the treat to boost your mood on long flights.

The recent study has revealed chocolate as one of the “key elements” in beating jet lag, particularly if it is filled with some spicy options like chilli.

Qantas, in collaboration with the University of Sydney’s Charles Perkins Centre, embarked on ‘Project Sunrise’ to investigate how certain foods could minimise jet lag during long-haul travel.

As Qantas gears up for their direct London to Sydney flights slated for late 2025, the findings of their study come at an opportune time. In 2019, Qantas conducted three research flights for Project Sunrise, tweaking meal times and leveraging specific dietary choices to help sync passengers’ biological clocks, including pairing proteins like fish and chicken with swiftly-digested carbs, alongside comforting delights such as soups and milky desserts.

READ MORE: Foreign Office warning Brits face prison for common game in holiday hotspot

Part of the tactic involved increasing travellers’ tryptophan levels, an amino acid known for its sleep-inducing properties. Peter Cistulli, a professor of Sleep Medicine from the University of Sydney, conveyed optimism about the ongoing study, highlighting “clear signs” that the gastronomic strategy can alleviate some of the strain of extended air travel.

Researchers travelled on the aircraft and monitored 23 volunteer customers who were fitted with wearable device technology during the 20-hour flights as they followed specially designed menu, lighting, sleep and movement sequences.

The inflight trials involved tailored cabin lighting schedules to facilitate adaption to the destination time zone and integrating simple stretch and movement activities.

They also adjusted the timing of meal services to align the passengers’ body clock and encouraged waking and sleeping by using specific menu items including fish and chicken paired with fast-acting carbohydrates, as well as comfort foods like soups and milk-based desserts to encourage sleep.

READ MORE: Spanish holiday island loved by Brits overwhelmed by piles of stinking rubbishREAD MORE: Brits abroad warned to brace for more summer holiday protests from anti-tourists

Qantas Group CEO Alan Joyce has expressed excitement about the potential to reduce jetlag and transform international travel for all passengers.

“Given our geography, Qantas has a long history of using imagination and innovation to overcome the tyranny of distance between Australia and the rest of the world,” said Mr Joyce.

“Now that we have the aircraft technology to do these flights, we want to make sure the customer experience evolves as well, and that’s why we’re doing this research and designing our cabins and service differently.

Meanwhile, there are numerous tips and tricks available to combat jet lag and secure a decent amount of sleep on flights.

A woman’s ‘clever’ hack for better sleep on planes recently took the internet by storm, requiring just an armrest and a jacket. In her TikTok video, she demonstrates how she folds a jacket or blanket and uses the armrest to fashion a makeshift headrest, insisting that “it doesn’t matter if you have an aisle seat or a window seat it works everywhere”.

The comments section was abuzz with travellers commending the ingenious method, calling it “so smart” and “perfect” for lengthy journeys.

One commenter shared: “I’ve been doing this for years and it’s so much better than sleeping on the food tray”. Another traveller, who apparently had a less-than-comfortable flight experience, remarked wistfully: “This would’ve been helpful about 2 days ago,”.

A sleep expert has shared his top tips for beating jet lag, and answered the age-old question regarding whether you should sleep during a flight or try to stay awake

Kicking off a holiday with jet lag is less than ideal. After all, feeling tired and groggy and sometimes nauseous is hardly how anyone wants to start a trip, and you may try a power nap but it rarely fixes the issue entirely.

Luckily one sleep expert has offered up some of their best tips for trying to beat the tiredness, as well as revealing how you can put the odds in your favour when it comes to adjusting your body clock.

That includes offering a resolution to the age-old debate; do you try and get some kip on the flight, or do you power through and stay awake? It turns out that your strategy needs to differ depending on whether you’re flying in the morning or at night.

Martin Seeley, CEO and sleep expert at MattressNextDay, explained: “The answer depends on when you arrive. If your flight lands in the morning or early afternoon, getting some sleep on the plane will help you avoid exhaustion on arrival. Use an eye mask, earplugs, and a travel pillow to make yourself comfortable. But if you’re landing at night, try to stay awake for the last few hours of the flight to help you fall asleep once you get there. Sleeping at the right time on the plane is one of the best ways to reduce jet lag.”

As for the flight that could ease your jet lag symptoms? Consider an evening arrival if you can. He added: “Landing at night can actually work in your favour. Once you arrive, keep things calm and dim the lights to help your body know it’s time to wind down. Avoid screens and bright lights, which can trick your brain into thinking it’s still daytime.

“Head straight to your accommodation and try to sleep as close to the local bedtime as possible. If you’re not sleepy, don’t stress-relax with a book or calming music in low light until you feel ready to nod off. Your body clock will start to adjust even if sleep doesn’t come immediately.”

While those power naps may be tempting, he warned not to sleep more than half an hour, or it could push your bedtime later and therefore stop your body from naturally adapting to the new time zone. “The goal is to stick as closely as possible to the local time, so your body clock adjusts faster and jet lag doesn’t drag on,” he said.

If you’re going to be flying long-haul, don’t wait until your travel day to adjust either. In fact, a few days beforehand it’s worth moving your bedtime by up to an hour every day towards the time zone you’re travelling to, so that in theory there’s less of a shock to the system once you do arrive.

According to Martin, research has shown that it can take your body clock up to a week to fully adjust, “so every bit of pre-trip prep helps”.

Once you’re on holiday, there are a few things you can do to try and ease your body into the new time zone too. “Temperature plays a key role in signalling to your body when to sleep and when to wake,” he said. “Try taking a warm shower in the morning to help wake you up and a cool shower about an hour before bed to encourage sleepiness. Keeping your bedroom cool – around 16 to 18°C – also supports deeper, more restful sleep. These simple temperature cues can help your body adjust faster to a new time zone and reduce jet lag.”

Do you have a holiday story you want to share with us? Email us at [email protected].