10 proven strategies to counter the effects of long flights

• Plan flight times strategically

Book your flight, if possible, so that you arrive at your destination in the evening and can go to bed shortly afterwards. This is particularly helpful for eastbound flights, as the body adapts more quickly to the new rhythm.

• Adjust your sleep schedule before travelling

Get your body used to the time zone of your destination a few days before the flight by gradually shifting your sleep and wake times. This makes it easier for your body to adjust after landing and reduces the shock of a sudden change.

• Eat light and easily digestible meals

Eat light, easily digestible food before the flight and avoid heavy or fatty meals. A gentle diet supports your metabolism and promotes restful sleep before take-off.

• Pack useful travel items

Pack a sleep mask, earplugs, a neck pillow and comfortable clothing to make yourself as comfortable as possible on board. These items reduce light and noise, making it easier to fall asleep and improving sleep quality.

• Increase fluid intake

Drink plenty of water or unsweetened tea before and during the flight. The dry cabin air removes a lot of moisture from the body, increasing the risk of tiredness and headaches.

• Avoid alcohol and caffeine

Avoid coffee, energy drinks and alcoholic beverages during the flight. These substances disrupt your sleep pattern and can worsen jet lag symptoms.

• Move regularly

Stand up roughly once an hour, walk along the aisle and do some simple stretches. This promotes circulation, prevents circulatory problems and helps you feel more refreshed.

• Set your watch to destination time

Set your watch to the local time of your destination shortly after take-off and plan your activities accordingly. Try to sleep and eat on the flight at the destination’s usual times to synchronise your internal clock as early as possible.

• Seek daylight immediately after arrival

Go outside as soon as possible after the flight and get daylight exposure. Sunlight suppresses melatonin production and helps your body adapt better to the new time zone.

• Keep up bedtime rituals

Go to bed at your usual time where possible and create a pleasant sleep environment. For example, use noise-cancelling headphones and an eye mask to help you relax.