Tips on how to avoid jet lag during and after your trips

Before we start giving advice on how to help to avoid jet lag, it’s important that you know what it is first, if you have never heard of the term.

Jet Lag: modification of the sleep cycle, usually caused by long distance travels with different time zones. Among its main effects are fatigue, disorientation, sleeping disorders, irritation and more likely to have illnesses like influenza or infections.

According to Irish Health, most long-haul travellers can suffer a jet lag degree. A new study in New Zealand has shown that up to 96% of people travelling under these conditions can suffer the effects of jet lag and that they are worse for those travelling east and not west.

The most specific symptoms can be: being tired for days after arriving at the destination, lack of concentration and motivation, especially for any activity that requires effort or ability, such as driving, reading, working, and so on. In addition, the dehydration that is caused by jet lag is the cause of headaches, dry skin, nasal irritation and lower immune system.


NASA estimates that it takes one day for each hour of cross-over to recover from jet lag and return to normal energy and rhythm.

Get more info about exchange programs in Ireland

However, jet lag is something physical and not psychological, so there are some tips you can follow to avoid it during and after your flight, as you can see below:


1 – Try sleeping on the plane to rest your body and mind. Night flights usually help your body in the process;
2 – Drink plenty of water while travelling to keep your body hydrated, as jet lag gets worse when dehydrated;

3 – Try avoiding heavy food;
4 – Don’t drink too much alcohol. A glass of wine can help to calm you down during the flight, but drinking too much helps to dehydrate the body;
5 – Don’t be stuck in the same position during your flight. Try to exercise to maintain good blood circulation. Lift, stretch your legs and walk frequently;


1 – Try to arrive at least two days before starting your activities, with the intention of having the opportunity to adapt;
2 – On the first day try to get a little active, especially if the arrival is in the morning. If you arrive and go to sleep right away, your adaptation may be worse;
3 – If you can, expose yourself to sunlight. If there is no sun, enjoy the opportunity to exercise, as long as it’s in the morning;
4 – Eat food that keeps you awake during the day, with the intention of forcing you to sleep at night at your new time;
5 – Again, drink plenty of water to reduce the effects of dehydration and also colds;
6 – If none of this is enough, take a day or two to sleep as much as your body needs. Avoid alarms with the intention of resting as much as possible.

Do you want to learn English online with native speakers? Check our online platform and go for it!