I’m a travel expert – here are my top tips on how to beat jet lag

THE top tips to beat jet lag have been revealed, according to a travel expert.

While jetsetting across the globe, pesky sleep disruption can wreak havoc on a holiday.

There are steps to take before and after a flight to beat jet lag


There are steps to take before and after a flight to beat jet lagCredit: Alamy

Jet lag “is a disruption of the body’s circadian rhythm”, explained comfort gurus at Trtl Travel.

Matthew Corrigan, CEO of the company revealed how our 24-hour internal clock that regulates sleep is usually thrown out of balance if you fly across two or more time zones.

It can last for a few days, or even weeks if you’re unlucky – but there are several methods to prevent and beat it.

“The main causes of jet lag are: reduced physical activity limiting blood circulation, cabin pressure and humidity causing dehydration, lack of sunlight or exposure to sunlight at irregular times, and unfamiliar meal times disrupting your natural digestion,” said Mr Corrigan.

Before the flight

There are steps to take before boarding that can help reduce your risk of jet lag.

The main thing to do is try to select flights that fit with your normal sleep routine.

“It sounds obvious but try and make sure you have chosen your flights carefully, picking ones with arrival times that align with your natural body clock and local timezone,” said Mr Corrigan.

Dehydration is also a main factor in sleep disruption, so try to keep fluid intake up – but avoid alcohol.

The travel comfort expert added: “The low humidity on the plane will dehydrate you, so you don’t want to exacerbate this by not having enough fluids in your system beforehand.

“I would also advise being prepared with eye masks, travel pillows and noise-canceling headphones as these will create a conducive sleep environment that will help you to stay rested and comfortable during the flight.”

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Mr Corrigan revealed how discomfort on board affected 75 per cent of holidaymakers surveyed for their brand – which created a TikTok viral travel pillow.

“If you don’t come prepared, you may end up leaving the plane with sore muscles and joints, which will only worsen your jet lag,” said the CEO.

After the flight

Sometimes jet lag is inevitable, especially on major long-haul flights to the other side of the world.

But, here are some useful tips and tricks to help combat it.

The travel expert recommended getting some natural sunlight to tell your body it is time to be awake.

“Taking melatonin supplements in a controlled sleep environment can also help you to feel rested,” he added.

“Melatonin is a hormone that helps regulate our sleep-wake cycle, and taking it as a supplement can make it easier to adjust to a new time zone.”

Napping can also help, but only if you can trust yourself not to keep hitting the snooze button.

“Short naps can be your allies in the fight against jet lag. Take brief power naps — around 20-30 minutes — during the day to recharge, but avoid long naps, especially in the late afternoon or evening, as they can interfere with night-time sleep,” explained Mr Corrigan.

The expert advised “avoiding strenuous exercise” so that you don’t over-stretch yourself.

Another thing to refrain from is heavy meals, even if you’re looking forward to tucking into something more appealing than the luke warm meal served onboard.

“Your digestion might not have completely returned to normal yet and spicy or calorie-dense meals may worsen your symptoms,” said Mr Corrigan.

This comes as others have shared their top travel hacks.

One savvy mum has revealed her hacks for travelling on a long haul flight with your toddler.

Meanwhile, this clever item will help make walking through the airport a breeze.

And, here’s another simple packing trick that could make holidaying much easier.