Holiday jet lag: a 3-day sleep, light and sound plan
Flying home or abroad for Christmas and New Year means a new time zone, a busy family schedule and a bed that is not yours. The NHS describes jet lag as your normal sleep pattern being disturbed after a long flight, and says it usually improves within a few days as your body adjusts. This plan covers the day before, the flight and your first three days, using the sleep sounds, timer and night screen SleepNoise already has. It is general information, based on NHS advice.
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East or west: which is harder?
Many travellers find flying east harder than flying west, because it asks your body clock to fall asleep earlier than it wants to. Flying west, you stay up later, which is usually easier to do. Either way, the steps below are the same; only the timing of light changes.
The 3-day plan
- The day before. The NHS suggests getting plenty of rest before you travel and, if practical, going to bed and getting up a little earlier or later than usual, more like the time zone you are flying to. Shifting bedtime by about an hour toward destination time is a gentle start. Do not worry if packing and last-minute errands make that impossible.
- On the plane. Try to sleep if it is night time at your destination, and stay awake if it is daytime there. Drink plenty of water, stretch and walk around the cabin now and then, and go easy on caffeine and alcohol, which the NHS says can make jet lag worse. An eye mask and earplugs help if you find them comfortable.
- Day 1: arrive and get light. Move your sleep schedule to local time as quickly as you can and keep meals on local time too. After flying east, get outside in the morning daylight. After flying west, get outside in the late afternoon and evening. The NHS says natural light helps your body clock adjust. Set an alarm so you do not oversleep, and keep the evening dim and quiet.
- Day 2: hold the schedule. Keep the same wake-up time, even if the night was short. If you need a nap, keep it short, about 20 to 30 minutes, and before mid-afternoon, so it does not steal sleep from the night. The NHS advises sleeping only at night time once you are there. Take a walk in daylight and eat at local mealtimes.
- Day 3: lock it in. By now many people feel closer to local time, though some need longer. Repeat the same wake-up time, morning or evening light as above, and a calm wind-down hour before bed with dim lights and no bright screens. If your trip is only two to three days, the NHS says you could skip changing to the new time zone to avoid shifting back.
How the noise player helps
Guest rooms, hotels and busy family homes are rarely quiet at night. Brown or pink noise gives your ears a steady, even sound that can cover doors, pipes and voices. Evidence that noise helps you fall asleep is limited, so treat it as a way to make a noisy room more comfortable, not as a cure for jet lag. Set the sleep timer before you press play: it fades the sound out gently so the room goes quiet instead of cutting off. Turn on the gentle fade-in if sudden sound startles you, and use the night screen as a dim clock. It is free, needs no account and works offline, handy on a plane or in a house with weak wifi.
Melatonin, sleeping tablets and when to see a doctor
Melatonin is a question for a pharmacist or doctor, and we give no dose. The NHS says melatonin tablets are not recommended on the NHS for jet lag because there is not enough evidence they work, and that medicines are not usually needed. See a doctor if sleep problems or tiredness last well beyond a few days, or if you have a health condition or take medicines and are unsure what is safe to take on a long flight.
Questions
Is jet lag worse flying east or west?
Many travellers find flying east harder, because it means falling asleep earlier than your body clock expects. Flying west usually feels easier. Both usually improve within a few days, according to the NHS.
How long does jet lag last?
The NHS says jet lag usually improves within a few days as your body adjusts to the new time zone. If it lasts much longer, or you feel unwell, talk to a doctor.
Should I nap when I arrive?
If you must, keep it to about 20 to 30 minutes and before mid-afternoon. The NHS advises not sleeping during the day after arrival and sleeping only at night time, to help your body clock adjust.
Should I take melatonin for jet lag?
That is a question for a pharmacist or doctor; we give no dosing. The NHS says melatonin tablets are not recommended on the NHS for jet lag because there is not enough evidence that they work.
Sources
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