Flight tips
Long flights and jet lag: how to arrive able to function
Jet lag is not about how long the flight is; it is about how many time zones you cross. Plan it right and your first day happens in the city, not in bed.
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Jet lag comes from the gap between your body clock and the local time where you land, not from the hours spent in the air. A ten-hour north-south flight that crosses no time zones will tire you without causing jet lag; a six-hour flight east can leave you out of sync for days.
As a rough rule, allow about one day of adjustment per time zone crossed. Flying east (Europe to Asia) is noticeably harder than flying west (Europe to the Americas), because delaying your body clock is easier than advancing it.
Which direction is harder?
| Direction | What happens | Typical result | What to do |
|---|---|---|---|
| Westbound (e.g. Europe → New York) | The day gets longer | You get sleepy early in the evening | Get evening light, do not go to bed early |
| Eastbound (e.g. Europe → Tokyo) | The day gets shorter | You cannot fall asleep, and cannot get up | Get morning light, avoid bright light late in the day |
| North-south (e.g. Europe → South Africa) | Almost no time difference | Tiredness only | Return to your normal sleep pattern |
The three days before the flight
- Shift your bedtime by 30-60 minutes a day: earlier if you are flying east, later if you are flying west.
- Pick a flight that lands in the evening at your destination; an evening arrival makes the switch far easier.
- Arrive at the airport rested. A long flight begun tired doubles the jet lag.
- Set your watch to destination time on the way to the airport and think in that time from then on.
What to do on board
- Set your sleep to destination time: if it is night there, sleep; if it is day, stay awake.
- Drink water — cabin air is dry and dehydration amplifies tiredness. A glass every two to three hours is a good measure.
- Alcohol and too much coffee wreck sleep quality, and alcohol on board does not feel the same as on the ground.
- Get up and walk the aisle every two or three hours, and flex your ankles in your seat.
- If you plan to sleep, an eye mask and earplugs do more than any paid extra.
- Skip the heavy, fatty meals; eating light on board directly affects how well you sleep.
The plan for arrival day
- If you land during the day, do not sleep. If you must, take a single nap of no more than 20-30 minutes.
- Keep the first day light: short distances outdoors rather than a museum or a long walk.
- Switch meal times to local time immediately; digestion is the second strongest signal your body clock reads.
- Do not go to bed before 10-11pm local time on the first night.
- If you have an important event or meeting, put it at least a day after arrival.
Long-haul comfort: what is worth paying for?
| Extra | Typical price | Worth it? |
|---|---|---|
| Seat selection (window/aisle) | €20-60 | Yes — it directly affects sleep |
| Extra legroom seat | €40-120 | Yes if you are tall |
| Lounge access | €30-60 | Yes if the layover is over three hours |
| Neck pillow and eye mask | €10-25 | Absolutely — the highest return of any purchase |
| In-flight wifi | €10-30 | No if you plan to sleep |
Keep reading
Frequently asked questions
How long does jet lag last?
As a rough rule, about one day per time zone crossed. A six-hour difference means four to six days for full adjustment, and careful light and sleep planning shortens that noticeably.
Why is flying east harder?
Delaying your body clock is easier than advancing it. Flying west the day gets longer, which the body handles well; flying east the day gets shorter and you have to fall asleep early, which is much harder.
How do you sleep on a plane?
Set your sleep to destination time, avoid alcohol and too much coffee, use an eye mask and earplugs, and eat light. A window seat helps because you have something to lean on.
Does sleeping on arrival day make jet lag worse?
Sleeping for hours during the day slows adjustment. If you must, take one nap of no more than 20-30 minutes, and do not go to bed before 10pm local time on the first night.
