The Best Tips to Beat Jet Lag After a Long-Haul Flight

If you are a frequent traveler or have experienced a long-haul flight, then you are familiar with the negative effects of jet lag. From disrupted sleep patterns to fatigue and difficulty concentrating, jet lag can put a damper on your entire trip. Fortunately, there are ways to beat jet lag and get back on track. In this blog post, we have compiled the best tips to help you overcome the symptoms of jet lag and make the most out of your travels. So, whether you’re traveling for business or pleasure, read on to discover our top tips for combating jet lag after a long-haul flight.

The Best Tips to Beat Jet Lag After a Long-Haul Flight

If you’re planning to take a long-haul flight, the first thing you should know is that jet lag can be an absolute nightmare. It can leave you feeling groggy, disoriented, and unable to enjoy your trip to its fullest. But fear not, as there are plenty of things you can do to beat jet lag and get back on track as soon as possible.


Jet lag is caused by a disruption to your body’s circadian rhythms, which control your sleep-wake cycle and other bodily functions. When you cross time zones, your internal clock can get out of sync with the external environment, leading to symptoms like fatigue, insomnia, headache, and gastrointestinal distress.

To prevent or alleviate jet lag, you can try various strategies before, during, and after your flight.

Methods to Prevent Jet Lag and Help Circulation Mid-Flight

  • Adjust your sleep schedule before you travel. If you’re going eastward, try to wake up earlier and go to bed earlier; if you’re going westward, try to stay up later and wake up later. This can help you ease into the new time zone.
  • Stay hydrated by drinking plenty of water and avoiding alcohol, caffeine, and sugary drinks, which can dehydrate you and disrupt your sleep.
  • Avoid heavy meals and stick to light snacks during your flight. Your digestive system may not function properly due to the change in altitude and pressure.
  • Walk around the cabin whenever possible to stretch your legs, improve your blood circulation, and prevent blood clots.
  • Use compression socks or leggings designed for travel to reduce the risk of swelling, varicose veins, and deep vein thrombosis (DVT). Medical grade compression socks are the best for preventing poor circulation.
  • Use a neck pillow or a lumbar cushion to support your spine and reduce the strain on your muscles and joints.
  • Invest in noise-canceling headphones or earplugs to block out unwanted sounds and create a more relaxing environment.

Essential Items for Mid-Flight to Avoid Jet Lag

  • Eye mask to block out light and promote sleep
  • Earplugs or noise-canceling headphones
  • Neck pillow or lumbar cushion
  • Comfortable clothes and shoes to eliminate unnecessary tightness
  • Noise-canceling headphones, or earplugs
  • Audio books, podcasts, or soothing music to help you relax

Do’s and Don’ts to Follow Before and After the Long Flight

Here are some Do’s or Don’ts to follow to avoid jet lag before and after the long flight:

Before the Flight

  • Do your research on the time zone of your destination before flying.
  • Do get enough sleep at least a day or two before your flight.
  • Don’t drink too much caffeine or alcohol days before your flight because it will contribute to dehydration
  • Don’t eat too much salty food days before flying, as it will also contribute to dehydration.
  • Do check-in online and choose a good seat allotment.
  • Don’t overpack your baggage.

After the Flight

  • Do get out into the natural light as soon as possible to help your body adjust to the new time zone.
  • Do get moving. Exercise is an excellent way to reduce fatigue.
  • Don’t sleep during the day when you arrive, as it will only make the jet lag worse
  • Do sleep over 7 hours a day in the initial three days post trip.

Guidelines to Follow for International Travels

  • Always carry with you all essential travel documents like passport, visa, and e-tickets.
  • If you suffer any medical ailment, pack your medicines with you in the carry-on baggage.
  • Research well about the cultural differences and etiquettes of the country that you are traveling to.
  • Follow the dress code as per the religious or cultural beliefs.

Three Easy Steps to Fight Jet Lag Post a Long Flight

  • Reset your watch and digital devices to the local time zone as soon as you board the plane.
  • Stay awake until your regular bedtime at the destination and restrict nap times.
  • Keep yourself hydrated throughout the journey.

Hotel Tips to Follow

  • Stay at a hotel that is situated in a locality that is less noisy and peaceful.
  • The hotel room should have blackout curtains, and bed should be comfortable.
  • Don’t overindulge in spicy, oily, and fatty foods from the hotel restaurant as it can also lead to an upset stomach.

@LauriePop Instagram Handle to Get More Travel Tips

Follow LauriePop Instagram handle for more travel tips, stories, and recommendations on top-rated tourist attractions and restaurants worldwide.

Don’t forget to check affiliate links mentioned in the posts that will lead you to dealbreakers.

Baggage Storage Services

If you plan to travel to multiple cities in a country and don’t want to carry big bags, avail baggage storage services. You can securely store your luggage at the baggage storage counter in railway stations, airports, or other tourist locations.

Medical Grade Compression Socks for Better Blood Circulation

Compression socks designed for travel are more noteworthy. Though, medical-grade compression socks are useful for preventing circulation issues. These socks increase blood flow due to the pressure around the ankles.


Following these tips, you can make your long-haul flights more comfortable and reduce the effects of jet lag. Staying hydrated, resting properly, and following a good routine can go a long way in making your trip feel more like a vacation and less like a chore.


  1. Is it possible to prevent jet lag entirely?
    Ans: Unfortunately, you cannot prevent jet lag entirely, but you can mitigate its effects.
  2. How long does it take to recover from jet lag?
    Ans. The time taken to recover from jet lag varies according to the individual and the duration of travel.
  3. What are the symptoms of jet lag?
    Ans. The symptoms of jet lag include fatigue, insomnia, headache, and gastrointestinal distress.
  4. Is it safe to take sleeping pills during the flight?
    Ans. Taking sleeping pills during the flight can be risky, and it’s better to consult a doctor before taking any such pills.
  5. How can I avoid blood clots during the flight?
    Ans. To avoid blood clots, you can wear compression socks, take a walk around the cabin occasionally, and do some light exercise during the flight.

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *