7 Ways to Get Over Jet Lag and Enjoy a Smoother Long-Haul Journey

Jet lag is one of the most common challenges travellers face, particularly when venturing somewhere long-haul. Here at Riviera Travel, we take thousands of guests each year to destinations that require a serious journey to reach: the temples of South-East Asia, the sweeping landscapes of Japan, and the vibrant cultures of Central America. We know, better than most, just how much the first few days of a trip matter, and how much more enjoyable they become when your body's adjusted to the time zone.

When you cross multiple time zones in a matter of hours, your body's internal clock struggles to keep pace. Sleep health experts suggest that crossing three or more time zones is enough to trigger meaningful disruption, and that the body may need roughly one day per time zone crossed to fully readjust.

While jet lag is difficult to avoid entirely, a few small adjustments before and during your journey can help your body adapt more quickly and make those first days far more comfortable. Here are our seven top tips.

1. Set your watch to your destination's time

At the start of your journey, change your watch or mobile phone to the local time. It's a simple step, but it encourages your mind to begin thinking in the new schedule straight away, making the transition to a new time zone feel more natural from the outset. From that point, try to sleep during local night time hours and stay awake during the daytime. On long-haul flights, airlines often support this adjustment by timing meals and gradually changing cabin lighting to reflect the time at your destination, helping the body clock begin adapting before you've even landed.

2. Stay hydrated during the flight

Cabin air on long-haul flights is typically very dry, which can contribute to dehydration and increased feelings of fatigue. Drinking water regularly throughout the flight helps you stay more comfortable and arrive feeling less sluggish. It's also worth limiting your intake of alcohol, caffeine and sleeping pills, as all three can disrupt sleep patterns and make it harder for the body to adjust to a new schedule. We always encourage our guests to keep a bottle of water to hand throughout their outbound flight; it's one of the easiest things you can do to arrive in better shape.

3. Make the most of daylight on arrival

Exposure to natural daylight is one of the most effective ways to avoid jet lag and help reset the body's internal clock. Spending time outdoors during daylight hours after arriving at your destination signals to the body that it's time to be awake. Even a gentle walk outside can support this adjustment and help reduce feelings of tiredness after a long journey.

4. Get a good night's sleep before you travel

Getting a good night's sleep the day before you travel can make a noticeable difference when adjusting to a new time zone. Arriving at the airport feeling well-rested and relaxed helps you adapt more easily to the local routine and get over jet lag quicker.

Once you've landed, follow the local schedule as soon as you can. If you arrive during the day, staying awake until the evening rather than going straight to sleep can help your body align with the new time zone and establish a regular sleep pattern over the days that follow. It can be tempting to retreat to your room for a nap, but pushing through until a reasonable local bedtime will pay off.

5. Eat according to local mealtimes

Meal timings can also help signal to the body that it's adjusting to a new schedule. Eating meals in line with local time, even if you're not particularly hungry at first, can help your body clock adapt more quickly. Choosing lighter meals on the first day or two may also make it easier to sleep comfortably at night and avoid stomach upset. It's a small adjustment that's easy to stick to and can make a real difference to how settled you feel in those early days.

6. Move around during the flight

Long periods of sitting can leave travellers feeling stiff and sluggish after a long-haul flight. Standing up, stretching or walking along the aisle occasionally can help improve circulation and reduce muscle stiffness. Staying well hydrated also encourages regular trips to the onboard facilities, providing a useful reason to move around the cabin throughout the flight. These simple movements can help you feel considerably more comfortable and less fatigued on arrival, and far more ready to begin your adventure, giving you the best chances of avoiding jet lag.

7. Choose your flight times wisely

Where possible, selecting flights that align more closely with your destination's schedule can make adjusting easier. Arriving in the early evening, for example, can help you stay awake until a normal local bedtime, making the transition to a new time zone feel more natural.

Small steps, big difference

While jet lag is often an unavoidable part of long-distance travel, taking a few simple steps before and during your journey can help minimise its impact and allow you to enjoy your holiday sooner. From setting your watch at the gate to choosing the right flight time, none of these measures requires significant effort, but together, they can make a very real difference to how you feel in those first precious days.

At Riviera Travel, our job is to take you somewhere wonderful and make the whole experience as smooth and enjoyable as possible. Helping you arrive at your best is simply part of that commitment.