Ask a member: How to beat jet lag

Interviews: Tamara Hinson
Illustrations: Andrea Mongia 

Whether you’re taking off on holiday or travelling for work, adjusting to new time zones can be tricky. But there are very useful ways to minimise the impact of jet lag. Frequent flyers share their top recommendations for hitting the ground running. 

1. One of the biggest mistakes people make after a long flight is reaching for sugary snacks, relying on caffeine or eating a very heavy meal. Your digestive system is often sluggish after travelling, so I recommend opting for a lighter, balanced meal that's rich in protein, fibre and colourful vegetables. Including protein in your first meal can help support alertness and keep your energy levels steady, making it easier for your body to adapt to the new time zone without the energy crashes that often make jet lag feel worse.
Gabriela Peacock, founder of GP Nutrition 

2. Try the Timeshifter app. It was created with scientists and is based on the research in sleep and circadian neuroscience. It gives you a series of actions to follow (bright light, caffeine, melatonin, dim light, etc.) and explains all the science behind each recommendation. Astronauts use it!
Chris J

3. The biggest gamechanger for me is switching to my destination's time zone the moment I board. I change my watch, drink plenty of water during the flight, and eat or try to sleep as if I've already arrived. Once I've checked into my accommodation, I like to get outdoors and do some exercise – usually a run or a good walk to explore the area. It always helps reset my body clock much faster than sitting in a hotel room. Hunting down some local street food and a cold beer also works wonders!
James Siegl, co-founder of Scapade travel accessory brand  

4. For me, it starts with choosing the right flight time. I prefer to fly in the morning so I can treat the flight like a normal working day. If it’s a long-haul journey, I’ll spend the first part working and the second part relaxing. Once I land, I switch straight into local time and make it a rule to stay awake until as close to midnight as possible. 
Monica Berg, co-founder of Tayēr + Elementary 

5. Stay hydrated. Electrolyte sachets are good (I like Humantra), but coconut water is even better. It’s nature’s electrolyte! 
Tasmin M

6. As a biochemist, I’d say jet lag is really a desynchronisation problem. Your master clock, the suprachiasmatic nucleus, is a tiny cluster of cells sitting right on the visual pathway from your eyes, and it takes a few days to reset to the new time zone. Light is the strongest tool for resetting it, so the trick is getting the timing right. As a simple rule, when flying east, get out into daylight in the morning to pull your clock forward, whereas when flying west, get plenty of afternoon light and avoid bright morning sun at first to hold your clock back. Light tells your body what time it is. 
Jane Ollis, medical biochemist and founder of the SONA AI-powered vagus nerve stimulator

7. I use the Jet Lag Calculator. It asks you a few questions about your upcoming journey and creates an individual plan suggesting the best times for bright light exposure (e.g. sunlight) and melatonin. I like how it’s personalised and easy to follow.
Freddie S

8. My approach is simple: move your body as soon as you land. I try to fit in a workout before doing anything else, then eat something, and after that I let the destination dictate the rest. If it’s nighttime, I go straight into sleep mode. If it’s daytime, I’ll allow myself a power nap, but strictly 20 minutes, no exceptions. 
Marco Corallo, beverage director at Saikindō, Four Seasons Hotel Abu Dhabi

9. I’ve found I adjust quicker to my new time zone by getting as much natural sunlight as possible. If I’ve arrived in the daytime, I open the blinds in my hotel room and try to spend some time outside. 
Miriam S

10. Once on the plane, I put my pyjamas and a face mask on and I get the bed out immediately. I’m always on my feet at work, so getting off to sleep is never a problem. On arrival, I’ll take melatonin supplements. Melatonin is produced by your body in response to sunlight and helps regulate your sleep system – exactly what gets messed up when you move multiple time zones in a single journey.
Adejoké Bakare, Nigerian chef and Chef of the Year at the National Restaurant Awards

11. If you are flying west, stay up until at least 10pm before going to bed. If you are flying east, resist the temptation to nap, and force yourself to go to sleep by 11pm. Basically, try to jump right into the rhythm of the country you are landing in. And no matter how tired you are, do not nap upon arrival!
Solynka Dumas, restaurateur and owner of Elsa on Charlotte Street, London 

12. Keep as much of your normal routine as possible, even when you’re away. It’s easy to let healthy habits slip on holiday, but I always make time to get outside in natural daylight, to move my body and stick to the wellness routine I follow at home. It’s about staying consistent, so you feel your best while you’re away and when you get home.
Jak Leese, founder of NEU+ wellness brand

13. Last time I travelled, I tried something called the ‘CIA diet’. Basically, you fast while you’re at the airport and on the plane (the only thing you’re allowed to have is water), then when you land, you have your next meal – ideally high in protein – at local breakfast time in your destination. Admittedly, I was hungry, but it did seem to help with the jet lag!
James M

14. Try and get as many steps as possible done in the airport. I do this so that when I board my flight, my body and my mind are as tired and ready for sleep as possible. Once I’m in the country I’m flying to, I will never ever nap. I make sure that I try as hard as possible to stay awake until a normal bedtime, and then I set a non-negotiable alarm and make sure I get up and get moving straight away.
Rosie Lees, co-founder of N94 communications agency 

15. Don’t sleep for more than three hours on landing day. If it’s after 3pm, try to stay up and just go to bed early.
British Airways Senior First Officer Al Smith (For more tips from Pilot Al, read his article on jet lag)

16. After years of travelling regularly to the United States and Japan, I’ve stopped trying to beat jet lag and started working with it instead. The first thing I do when I arrive is get outside, breathe the local air, soak up some daylight and encourage my body to embrace the new time zone. I resist the temptation to sleep for hours and, if I can, spend ten quiet minutes meditating before bed. I discovered this after arriving in Japan to a full schedule. Since then, it’s become my little travel ritual and has helped me settle into each new destination much more quickly.
TJ Higgs, spiritual medium and mentor 

Got a great travel tip? We want to hear it! For a future issue, we’re asking: what music do you love listening to when you’re on a flight? Help us build the ultimate playlist for take-off. Email theclub@cedarcom.co.uk to share your wisdom (the more unexpected the better).

Please note that while we aim to showcase as many submissions as possible, we may not be able to feature every tip we receive.