This Common Pre-Holiday Mistake Could Make Your Jet Lag Much Worse: Sleep Expert Explains How Travellers Can Arrive Feeling Refreshed

Written By: Tuhin Sarkar

Tuhin Sarkar

Tuhin Sarkar is a Senior Journalist at Travel and Tour World with more than 10 years of experience in travel and tourism journalism. A post-graduate in Journalism and Mass Communication from Jadavpur University, he combines strong research, industry knowledge and storytelling expertise to produce engaging, insightful and impactful travel news and fascinating feature stories.

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July 13, 2026 16:54 GMT+5:30

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One of the biggest mistakes travellers make before an overseas trip is failing to adjust their sleep schedule before departure. According to sleep expert Ashley Hainsworth, gradually aligning your bedtime with your destination’s time zone, staying hydrated, managing light exposure and avoiding excessive alcohol can significantly reduce the impact of jet lag and help you enjoy your holiday from day one.

International travel opens the door to unforgettable experiences, but long-haul flights often come with one frustrating side effect that can spoil the first days of a holiday—jet lag. As millions of Britons prepare for overseas summer breaks, sleep experts are urging travellers not to overlook a simple pre-travel habit that could make the difference between arriving refreshed and spending valuable holiday time battling exhaustion.

Jet lag affects people who travel across multiple time zones because the body’s internal clock, known as the circadian rhythm, struggles to adjust to a new local schedule. Research suggests that a significant proportion of long-haul passengers experience disrupted sleep, daytime fatigue, reduced concentration and lower energy levels after international flights, making effective preparation an important part of travel planning.

Why Is Changing Your Sleep Schedule Before Flying So Important?

One of the most effective ways to reduce jet lag begins before travellers even step onto an aircraft. Ashley Hainsworth, sleep expert and founder of Bed Kingdom, says many holidaymakers make the mistake of maintaining their usual bedtime until departure, leaving their bodies completely unprepared for a sudden time-zone shift upon arrival.

Gradually adjusting sleeping and waking times in the days before travel allows the body’s circadian rhythm to begin adapting naturally. Even shifting bedtime by one or two hours over several days can reduce the shock of crossing multiple time zones and make it easier to settle into the destination’s local schedule.

Should You Prepare Differently for Eastbound and Westbound Flights?

The direction of travel plays a significant role in how the body experiences jet lag. Travellers heading east generally need to wake up and go to bed earlier before departure because eastern destinations often require advancing the body’s internal clock.

For westbound journeys, the opposite strategy works better. Going to bed slightly later and waking later in the days leading up to travel can help the body transition more comfortably, although work commitments and daily routines may limit how much adjustment is possible.

Can Sleeping on the Plane Really Reduce Jet Lag?

Timing sleep during the flight can make a noticeable difference, particularly if the flight coincides with night-time at the destination. Sleeping during these hours helps the brain begin adapting to the new schedule before landing, potentially reducing fatigue after arrival.

Achieving quality sleep on an aircraft is rarely easy, however, because unfamiliar surroundings, cabin noise and limited comfort often interfere with rest. Sleep masks, earplugs, supportive travel pillows and relaxing background sounds can all improve the chances of getting meaningful sleep during the journey.

Why Movement Matters During Long Flights

Remaining seated for long periods can increase stiffness, discomfort and sluggishness, particularly during long-haul travel. Regular movement around the cabin keeps blood circulating, maintains alertness during daytime flights and helps travellers arrive feeling physically better.

Walking every hour or so also contributes to overall health by lowering the risk of blood clots associated with prolonged immobility. Simple stretches and short walks may seem minor, but together they help reduce some of the physical strain caused by extended air travel.

How Does Natural Light Help Reset Your Body Clock?

Exposure to sunlight is one of the strongest signals that regulates the body’s internal clock. Spending time outdoors after arriving, particularly if it is daytime at the destination, helps the brain recognise that it is time to stay awake and begin adjusting to the new schedule.

Conversely, spending long periods indoors immediately after arrival or exposing yourself to bright artificial lighting late at night can confuse the body’s circadian rhythm. Reducing screen time before bed and dimming indoor lighting in the evening can encourage the natural release of sleep hormones.

Are Power Naps Helpful or Harmful?

Travellers often feel overwhelming fatigue after arriving in a different time zone, making daytime sleep tempting. Sleep experts say that strategic power naps lasting no longer than around 45 minutes can restore alertness without significantly disrupting nighttime sleep.

Timing remains critical, however, because naps taken too late in the day can delay bedtime and extend jet lag symptoms. Avoiding naps during the eight hours before intended sleep gives the body a better chance of falling asleep naturally at the appropriate local time.

Why Hydration Is Essential for Fighting Jet Lag

Long flights can contribute to dehydration due to low cabin humidity, making travellers feel even more fatigued upon arrival. Drinking water consistently throughout the journey helps support normal body functions and may reduce some of the discomfort commonly associated with jet lag.

Alcohol and caffeine require careful management during travel because both can interfere with hydration and sleep quality. Excessive alcohol, particularly before bedtime, fragments sleep, while caffeine consumed late in the day may delay the ability to fall asleep by blocking the body’s natural sleep signals.

Could Melatonin Help Some Travellers?

Melatonin is a naturally occurring hormone that signals the body when it is time to sleep. Because jet lag disrupts normal melatonin production, some travellers use supplements to encourage faster adjustment to a new time zone.

In the United Kingdom, melatonin generally requires a prescription, meaning travellers should discuss its suitability with their GP before travelling. Although it may benefit some individuals, it can also interact with medications or produce side effects, making professional medical advice important before use.

Why Your First Holiday Plans Should Be Relaxed

Many holidaymakers pack their itinerary with sightseeing, excursions and activities immediately after landing. Sleep experts recommend resisting that temptation and allowing the body time to adjust during the first one or two days after arrival.

Relaxing by the pool, taking gentle walks, visiting nearby attractions or simply enjoying hotel facilities allows travellers to experience their destination without placing excessive demands on a body that is still adapting. Gradually increasing activity levels often leads to a more enjoyable and energised holiday overall.

Small Changes Can Deliver Big Benefits

Jet lag may be a common part of international travel, but it does not have to dominate the beginning of a holiday. Preparing before departure, managing sleep during the journey, staying active, controlling light exposure and maintaining good hydration all work together to help the body adjust more efficiently.

Rather than viewing jet lag as unavoidable, travellers can significantly reduce its impact by making thoughtful decisions before, during and after their flight. These straightforward strategies not only improve comfort but also allow holidaymakers to spend less time recovering and more time enjoying the experiences they travelled so far to discover.
With this in mind, Ashley Hainsworth, sleep expert and founder of Bed Kingdom, has shared his top tips for minimising the effects of jet lag, allowing you to make the most of your time abroad. 

Frequently Asked Questions

What is the biggest mistake people make before travelling abroad?

The most common mistake is failing to gradually adjust sleep and wake times before travelling across multiple time zones, making jet lag more severe upon arrival.

How many people experience jet lag?

Health experts estimate that between 60% and 70% of long-haul travellers experience some degree of jet lag after crossing several time zones.

Should I sleep during my flight?

If the flight coincides with nighttime at your destination, sleeping on the aircraft can help your body begin adapting before arrival.

Does sunlight really help overcome jet lag?

Yes. Natural daylight is one of the strongest regulators of the body’s circadian rhythm and helps reset the internal clock more quickly.

Is coffee good or bad for jet lag?

Caffeine can help maintain alertness during daytime hours but should be avoided in the evening because it can delay sleep and prolong adjustment.

Can alcohol make jet lag worse?

Yes. Alcohol can disrupt sleep quality and contribute to dehydration, both of which may intensify jet lag symptoms.

Are power naps recommended after arrival?

Short naps of up to 45 minutes may improve alertness, but long or late-afternoon naps can interfere with nighttime sleep.

Is melatonin available without a prescription in the UK?

No. Melatonin is generally available by prescription in the UK, so travellers should consult their GP before considering its use for jet lag.