Fly Relaxed, Arrive Refreshed: Tips Against Jet Lag

By Deluxe Sleep · Published on 28 July 2026

Fly Relaxed, Arrive Refreshed: Tips Against Jet Lag

Summer means holiday time. Anyone setting off on a trip overseas, unfortunately, also risks jet lag. But you don't have to just resign yourself to it. Below you will learn what you can do before, during and after the flight to enjoy your holiday without a care and make the return to everyday life easier afterwards.

How does jet lag arise, and what effects does it have?

Normally we live by a biorhythm lasting around 24 hours – the circadian rhythm. We experience this as an "internal clock" that governs our meal and sleep times. It is controlled mainly by the suprachiasmatic nucleus (SCN), a core region of our brain and the most important coordinator of the sleep-wake rhythm. On flights across different time zones, however, this rhythm gets thrown off balance. The consequences we often suffer from are what we call jet lag. It can make itself felt physically and mentally, for example as exhaustion, difficulty concentrating, digestive problems or loss of appetite. Ultimately, though, everyone reacts differently, since factors such as age, state of health and stress play a role. It also matters which direction we fly in: traveling from west to east feels considerably worse than from east to west. This is because in that case we would have to sleep when we would normally be getting up, and vice versa, and our body is biologically better able to cope with longer days than with shortened ones. For every time zone we cross, it can take a whole day before we feel recovered again. If we fly from Zurich to Japan, for example, we cross seven to nine time zones. So it is entirely possible that we suffer from jet lag symptoms for a whole week.

Tips for avoiding jet lag

So what can we do to keep jet lag from spoiling our holiday – and the already hard-enough return from it – when our sleep-wake rhythm gets shifted?

1. Adjust your rhythm

That means slowing down your tightly packed daily schedule a little even before departure: loosen up the rigid habits that have governed your day so far and be flexible about meal and sleep times. It can help, for example, to gradually go to bed a little earlier or later than usual so as to move closer to the times at your destination. That makes it easier to cope with the time change.

2. Relax and sleep enough

Getting enough sleep before setting off on the trip can have a positive effect – ideally not only the night before departure, but earlier as well. It is a fallacy to believe you can sleep better on the plane if you only sleep a little the night before. The only consequence of that is long-lasting fatigue. So the more rested you are when you set off, the more rested you also arrive at your destination – jet lag or not.

3. Plan your arrival time

Whenever possible, choose a flight that arrives in daylight. Daylight inhibits the production of melatonin, which makes us tired. So if we land during the day and still do something, staying awake is usually easier. This eases the transition and has a positive effect on how we feel (see tip 8).

4. Travel in stages

Even better is not to choose a direct flight, but to build in a stopover. This lets us adapt better to the new time zone and the changed routine. A nice side effect: the flight is often cheaper, and you can discover an additional destination as well.

5. Jet lag is fought through the stomach

As is so often the case, it helps here too to eat healthily and lightly and to avoid caffeine, alcohol and other substances – sleeping pills, for example. Ask the cabin crew for some hot water and brew yourself a herbal tea you brought along, which helps you relax and makes it easier to sleep when you feel the need to.

6. Who turned the clock?

Once on the plane, set your watch to the time at your destination so you gradually adjust to the "new" time. If possible, meal times and, above all, sleep times can also be aligned with it. In concrete terms, that means: sleep when it is night at your destination, even if the sun is shining outside.

7. Exercise on board

The body benefits in various ways from stimulated (blood) circulation. Besides the reduced risk of thrombosis that results from it, jet lag can also be curbed, since it too slows blood flow, among other things. So get up now and then, wiggle your toes, do some squats, give yourself a good stretch… the possibilities are varied. On long-haul flights it is also advisable to wear compression stockings, which help the blood circulate better in the legs. Also helpful: step up your exercise routine a few weeks before departure. On the day before the trip and on travel day itself, however, you should do no physical activity, or only light activity.

8. Adopt the new rhythm

Once you have arrived, the goal is to start your holiday completely relaxed and to adopt the changed rhythm at your destination as quickly as possible. If you feel exhausted and have slept less than usual over the past 24 hours, you can now recharge your reserves with a short nap. After that, though, the rule is: soak up sunlight and move about outdoors, as this helps the body with the adjustment (see tip 3).

Source: This article is based on an article from the BICO sleep blog (bico.ch). The research findings, product developments and test results mentioned in it come from BICO or from the third parties named in each case.