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An airline captain with 35 years of experience shares his strategy for managing jet lag on long-haul flights cutting recovery time from days to just hours

During the late 1970s, a new range of travel options opened for holidaymakers as transatlantic journeys became much more affordable. Yet whilst the monetary cost of long-haul travel has steadily declined, the toll it takes on the body has remained unchanged.

Jet lag stems from several contributing elements, including the oxygen-poor cabin environment on aeroplanes, but the primary culprit is an abrupt shift between time zones. The body’s internal clock cannot adapt swiftly enough, and it’s typical for long-distance passengers to experience sleep disturbances alongside digestive problems.

Flying eastwards can trigger particularly brutal jet lag, with over-60s generally suffering more severely than their younger counterparts. Veteran travellers often swear by solutions like melatonin or strong coffee, but naturally the best source of wisdom on combating jet lag comes from airline personnel themselves.

Alfonso de Bertodano, an airline captain with 35 years of experience, has a straightforward and proven strategy: “To avoid jet lag, if I’m going to be in a place for two or three days, I try to meet up with people who are eating lunch or dinner at their usual time. Otherwise, it will take you six days to get over it”.

Speaking to Mundo Deportivo, Alfonso continued: “The reality is that I try to change my schedule as little as possible. I arrive at my destination at 8pm, which is 2am in Spain, and I go straight to bed. I don’t go out for dinner, I don’t go out for a drink.”

Alfonso, an airline pilot who needs to be alert and refreshed for his job, shared: “I set myself a countdown of seven or eight hours and get up at whatever time it is, regardless of what time it is in that country.

“That way, I maintain my Spanish schedule. Because jet lag isn’t just about sleep. It’s about muscle tone, it’s about the digestive tract… It’s not the same to feed your body at 3 in the morning as it is to feed it at 10 or 11 at night.”

He emphasised that mingling with locals and adapting to their routine as swiftly as possible is the secret to overcoming jet lag. “The ideal thing is to be with people who are having breakfast, lunch or dinner at their usual time, and you’re with them maintaining neural activity, brain activity and muscle tone activity,” advised the pilot.

Alfonso further added: “You’ll adjust much more quickly than if you do it on your own. And when you return, it’s exactly the same. That’s why when you arrive, you might sleep for a little whilst, but I immediately set my alarm clock to wake myself up and get on with my daily life,” explained the aircraft commander.

“It’s tiring, but you get your body used to performing like that. In the end, you have to control your body because if you let your body control you, you’ll end up curing your jet lag, or getting over your jet lag, in six days instead of 24 or 48 hours.”

A TikTok money expert has revealed how a travel credit card could save you thousands on holiday — but there’s a catch you need to know before you go abroad

Many holidaymakers think they’ve got their trip finances sorted but one money expert says a simple tool could save you thousands and protect you from scams. Mat The Money Man, known as @thequidsquid on TikTok, revealed the £3,000 holiday hack that many people completely overlook.

“If you go on holiday and don’t bring one of these, you could be in serious trouble,” he warns in the viral video. Over 9.4 million tourists have fallen victim to holiday scams over the past five years, making financial protection a must.

Mat explains that travel credit cards are often safer than using a debit card because they offer Section 75 protection under UK law. Any purchase between £100 and £30,000 is covered, meaning you can claim your money back if something goes wrong — a safety net debit cards rarely provide.

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He also points to other perks, such as better exchange rates and cashback on overseas spending. “So if you get scammed, you can claim that money straight back,” he says, highlighting how the average person spends around £1,320 on two long holidays each year.

According to Compare the Market, a typical European holiday costs £1,000 to £2,000 per person, while longer-haul trips can exceed £2,000 per person depending on flights and accommodation. For many, the combination of fraud protection, exchange rate benefits, and potential cashback makes travel credit cards a valuable tool. Mat claims the total holiday savings could reach £3,633.

Experts, however, stress that not all travel credit cards are created equal. MoneyHelper notes that while these cards often provide no foreign transaction fees and built-in insurance, consumers should compare annual fees, interest rates, and exchange rate policies before signing up.

The “catch” is simple but critical: you must have the right card and actually use it during your trip to unlock the savings and protections. Without it, you risk missing out on thousands of pounds and the extra security a travel credit card can provide.

For holidaymakers who want peace of mind and the chance to save big, a travel credit card could make all the difference — but only if you bring it along and use it correctly.

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The packing technique called the “brick method” allows you to pack four weeks’ worth of clothing in a small carry-on suitcase.

For those plotting a brief spring or summer escape this year, splashing out on a hefty suitcase for the aircraft hold often feels like overkill. This is where honing your packing prowess becomes essential, whether you’re taking a small carry-on, a rucksack, or a holdall into the cabin.

Packing cubes have become a hit amongst globe-trotters on social media for their ability to organise belongings and optimise space. Yet, you must deploy them correctly to reap their full benefits.

TikTok user @kelsifymecapn has demonstrated that a straightforward packing technique can prove equally efficient, enabling you to squeeze four weeks’ worth of garments into a diminutive suitcase.

Kelsey captioned the video: “How to pack one month’s worth of clothes in only a carry-on suitcase.”

In this packing hack, dubbed the “brick method”, fold the trousers to a consistent size, then roll them up until they take on the appearance of a brick, thus explaining the name, reports the Express.

When it comes to bottoms with tie strings, fold them in half to conceal the ties first before rolling them up. Then, align the bottoms in a packing cube so the straps will compress the clothes.

Kelsey recommends wearing your bulkiest layers, like denim, on travel days to preserve space. Alternatively, lay them flat over the top before zipping your packing cube shut.

For tops and shirts, follow the same method as trousers – fold everything into a uniform size. Fold button-down shirts with buttons facing you to reduce bulk.

Tuck any hoods and vest straps inwards to minimise bulk. Kelsey explains: “Your items should become similarly sized ‘bricks’, so they’ll fit uniformly in the cubes.”

For those seeking alternative packing strategies to try out this summer and who’d rather skip the packing cubes, influencer Chantel Mila offers an excellent tip.

She suggests standing your suitcase upright instead of laying it flat on the floor, and arranging your belongings vertically in columns.

This approach not only maximises space but also provides a clearer view of all your items, making the unpacking process far simpler once you reach your destination.