Beat Jet Lag NOW: 5 Tips to Sleep Better and Travel Smarter

As a retired airline pilot, these are in general ok. But I hotly disagree with the stay awake after the morning landing. For many people get a couple hours sleep at the hotel then get up and on the local time. This technique is approved by sleep doctors. Trying to power through the first day just makes many people totally miserable.

I travel to Munich every year from Texas to see family. 7 hour time difference. When traveling east to Europe, ALWAYS choose a "red eye" or overnight flight. I always choose a night-time flight so that I land in the morning. It helps a TON, taking off at night typically around 8pm, sleep the last 2-3 hours of the flight, and then wake up landing at 9am in Munich. And then spend the whole day outside, I will go on a run or long walk. Doing this, my body typically instantly adjusts. The first day I am very tired, and the second day it gets better. By the third day its over. I torture myself though because I always only stay for 8 days lol, so just a couple days after I really fully adjust, I go back to the states and start the process over haha. Also, try to get a flight on a new airplane. I love the A380. The technology with cabin pressure and lighting is designed to help you adjust better.

Another thing to consider is adjusting your bedtime gradually for the week or so before you leave. We knocked 2-3 hours off the 7 hour time difference by going to bed and waking up earlier before our JFK to Johannesburg flight, making the adjustment easier.

Best method is to land at your destination after 6pm (worst is early morning arrival). Chances are you will be really tired when you get to your destination so sleeping should be easy. When you arrive at say 6pm, by the time you get your bags, clear customs and check into your hotel, it'll be 9p or 10p. Perfect time to sleep. Avoid at all costs arriving before noon.

I travel to Europe with a nine hour time change every year. This video is a good basic guide. One point which I doubt is that somehow jet lag to Europe can be overcome in two or three days. Based on my conversations with an actual sleep scientist from Harvard, the most the body will adjust is one hour per day - or a bit more with experience. Additional advice: Eat lightly starting two days before your flight and then hit the protein when you land in the morning. I also recommend the swimming pool when you arrive.

I’ve been at Flight Attendant for over 27 years and enjoyed this so much you are ‘right on’ great advice!

Very helpful. Thanks!

Thank you that was brilliant ❤

Lots of great suggestions!

Agree 1000% with your recommendations!

Thank you.

Really appreciate this video. Definitely plan on following your suggestions in July when traveling to Europe. Thanks.

Sounds like good tips!!

I use the same light that you do! Living in the northern US, I find it amazing to help me beat the blues in the winter, or any 'blah' day.

I never get jet lag at my destination , usually East from where I live, even though I’m sometimes up for 32 hours straight. I set my watch to the time of my destination and never think about it after that. BUT I get it bad when I return home. I think it’s because I come home exhausted.

Great tips

I’m old school and still wear a wrist watch. I set the time on my watch for my destination’s time as soon as I board. I also prefer to take a late flight so I’m more likely to be ready to sleep after the meal service.

Yes yes yes. I have found all the things you suggest are what I do and I have recently taken 4 long haul flights (Perth, Australia-London; Istanbul-Perth; Perth-New York and back) and had NO jet lag on each by following this regime. In Australia you can get a mild sleeping tablet from your GP called Temazepam which I always take on the long haul flight and it doesnt make you groggy if you have to wake up and then when at my destination I take one melatonin tablet to go to sleep for the first two nights only. Only additional things I'd recommend is using an eye mask and good ear plugs on the plane while sleeping and I just used a hammock for my feet on long haul flights which helps make sleep in coach sooo much easier. Last thing is after the meal service I usually try to sleep as much as possible on the flight. Thanks for all your videos guys.

This is a great video! Really helpful! 👍🏻👍🏻

We have always laid down for a power nap(a couple of hours) once we get checked into our accommodation. Then get up and out and on local time. We stay up as late as possible and get a full nights sleep. Has always worked for us. I do thank you for all your tips. Good knowledge to have and use on our next travels.