Martin Seeley, CEO and sleep expert at MattressNextDay, said, “The National University of Singapore recently published the world’s first large-scale study on jet lag recovery.
They analysed data from 60,000 trips over 100 kilometres using the Oura Ring. The study found that while most people catch up on lost sleep within a day or two after long-haul flights, their internal body clocks and sleep quality can remain out of sync for a week or more, especially after eastward travel.
“This means jet lag isn’t just about sleeping more. It’s about helping your body’s internal rhythms adjust to a new time zone. Sleep timing and quality take longer to recover than many realise. So, your strategy needs to focus on resetting your body clock as well as getting rest.”
A Sleep Expert Answers The Most Common Jet Lag Questions
What should I do if I arrive at night when it’s already dark?
“Landing at night can actually work in your favour,” Martin explains. “Once you arrive, keep things calm and dim the lights to help your body know it’s time to wind down. Avoid screens and bright lights, which can trick your brain into thinking it’s still daytime. Head straight to your accommodation and try to sleep as close to the local bedtime as possible. If you’re not sleepy, don’t stress-relax with a book or calming music in low light until you feel ready to nod off. Your body clock will start to adjust even if sleep doesn’t come immediately.”
Should I sleep on the plane or try to stay awake?
Martin says, “The answer depends on when you arrive. If your flight lands in the morning or early afternoon, getting some sleep on the plane will help you avoid exhaustion on arrival. Use an eye mask, earplugs, and a travel pillow to make yourself comfortable. But if you’re landing at night, try to stay awake for the last few hours of the flight to help you fall asleep once you get there. Sleeping at the right time on the plane is one of the best ways to reduce jet lag.”
Can I nap after arrival?
“Short power naps of 20 to 30 minutes can help if you’re desperate,” Martin advises. “But avoid long naps that push your bedtime later. The goal is to stick as closely as possible to the local time, so your body clock adjusts faster and jet lag doesn’t drag on.”
7 Tried & Tested Ways to Beat Jet Lag
Martin has also shared his top seven tips for beating jet lag below:
- Start shiting your sleep schedule a few days before you fly
“Jet lag is essentially your body clock being out of sync, so why not start syncing it early?” Martin suggests. “A few days before your trip, move your bedtime and wake-up time by 30 to 60 minutes each day towards the time zone you’re travelling to. For example, if you’re flying east, try going to bed earlier. This gradual adjustment gives your internal clock a head start, so you’re not trying to make a big jump all at once. The recent study shows that your body clock can take up to a week to fully adjust, so every bit of pre-trip prep helps.”
- Change your watch and phone to the destination time as soon as you board the plane
“As soon as you sit down on the plane, set your watch and phone to your destination’s time,” Martin recommends. “It might seem like a small thing, but it’s a powerful psychological cue that helps your brain start thinking in the new time zone. This early mental shift can make it easier to sleep and eat according to local time once you land, speeding up your adjustment.”
- Avoid alcohol on the plane and after your arrival
“It’s tempting to have a drink to relax, but alcohol is one of the worst things for jet lag,” Martin warns. “It might make you feel sleepy initially, but it disrupts your sleep cycles and dehydrates you, which worsens jet lag symptoms. Instead, stick to water or herbal teas to stay hydrated and support better, deeper sleep.”
- Keep your evenings calm and lights low
“In the evening, dim the lights and avoid screens for at least an hour before bed,” Martin advises. “Blue light from phones and tablets tricks your brain into thinking it’s still daytime, making it harder to fall asleep. Instead, wind down with a book, some gentle stretching, or meditation. This helps your body produce melatonin naturally and signals it’s time to rest, which is vital for resetting your internal clock.”
- Consider melatonin supplements, especially for eastward flights
“If you’re crossing multiple time zones, especially flying east, a small dose of melatonin about an hour before your new local bedtime can help nudge your body clock in the right direction,” Martin says. “It’s not a magic bullet, but many travellers find it useful. Just make sure to consult your doctor before trying supplements.”
- Stay active and move regularly
“Keeping your body moving helps with circulation and can prevent that sluggish, foggy feeling that often comes with jet lag,” Martin suggests. “Whether it’s a brisk walk around the airport, some gentle stretching on the plane, or a stroll after you arrive, staying active helps your body adjust and can make it easier to sleep when you need to.”
- Use temperature to manipulate your body clock
“Temperature plays a key role in signalling to your body when to sleep and when to wake,” Martin explains. “Try taking a warm shower in the morning to help wake you up and a cool shower about an hour before bed to encourage sleepiness. Keeping your bedroom cool – around 16 to 18°C – also supports deeper, more restful sleep. These simple temperature cues can help your body adjust faster to a new time zone and reduce jet lag.”
Final comment:
Martin adds, “Jet lag isn’t just about feeling tired – it’s about getting your body clock and sleep quality back in sync. With a bit of planning and these science-backed strategies, you’ll bounce back faster and make the most of your trip.”
