Lexi Webster
Jet lag can be a major problem when travelling to Australia, with flights from the US to the country taking well over 9 hours. The time difference between the US and Australia is on average 15-18 hours, and jet lag can be intensified when flying east. However, there are several ways to minimise the effects of jet lag. It's important to prepare your body for a change in time zones a few days before you fly, by adjusting your bedtime and meal schedule. Staying hydrated is also key, and it's recommended to drink plenty of water and avoid alcohol and caffeine, which can reduce sleep quality.
How to avoid jet lag when flying to Australia
| Characteristics | Values |
|---|---|
| Adjust your sleep schedule | Try to adjust your sleep schedule to the hours of your destination. |
| Stay hydrated | Drink plenty of water before and during the flight. |
| Avoid caffeine and alcohol | Caffeine and alcohol can reduce sleep quality. |
| Protect your digestion | Take a ginger tablet before flying and stick to warm, moist foods during the flight. |
| Stretch | Try to stretch every few hours during the flight. |
| Plan your arrival | Pick a flight that arrives during the day so you can absorb some natural light and help your body adjust to the new time zone. |
| Exercise | Go for a brisk walk or run to help you avoid jet lag. |
| Meditate | Meditate every two hours for 30 to 60 minutes to help your body adjust to the new time zone. |
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What You'll Learn
Stay hydrated, avoid caffeine and alcohol
Staying hydrated is key to avoiding jet lag when flying to Australia. The air inside a plane cabin has a humidity level of between 10% and 20%, while the typical indoor humidity on the ground is more like 30% to 65%. This can cause water to evaporate from your skin and lungs as you exhale, so it's important to drink plenty of fluids before and during your flight. Aim to drink 8 ounces of water per hour, and avoid caffeine and alcohol, which can contribute to dehydration and reduce sleep quality.
It's a good idea to start hydrating a day or two before your flight. Drinking three glasses of warm water before boarding is recommended, and you can also add electrolytes to your water to help you retain more fluid. During the flight, set an alarm to remind yourself to drink water every hour. If you don't want to keep drinking plain water, you can mix things up with flavoured seltzer, herbal tea, or milk.
Caffeine and alcohol can worsen the effects of jet lag, so it's best to avoid them. Caffeine can disrupt your sleep, and alcohol can lead to additional fluid loss. If you usually drink coffee, opt for herbal tea instead. If you're tempted by a glass of wine or a beer on the plane, remember that it's best to steer clear if you want to feel fresh when you land.
Dehydration can be a common side effect of air travel, especially on long-haul flights to Australia. It can be caused by cabin pressure, drier outside air, and excessive caffeine or alcohol consumption. It can also be tempting to avoid drinking water to reduce trips to the bathroom, but this can make dehydration worse. So, make sure you keep sipping throughout the flight and refill your water bottle when needed.
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Adjust your sleep schedule
Jet lag is caused by a disconnection between your internal body clock and the time zone of your destination. As Australia is one of the furthest places to travel to from almost every continent, jet lag is almost inevitable. However, there are some steps you can take to minimise the effects.
To avoid jet lag, it's important to prepare your body for a change in time zones a few days before you fly. This means adjusting your bedtime to the hours of your destination. If you're flying to Australia, try to stay awake a little longer before falling asleep. If you land in the morning, it will be easier to stay awake throughout the day and then fall asleep at a normal bedtime.
If you're flying from Australia, gradually get to bed 1-5 hours earlier than normal in the days leading up to your flight. This will enable your body to adjust to the time zone you're entering.
If you're flying during the night, try to sleep to the Aussie time zone while on the plane. If you're arriving in the morning, do your best to power through the day. If you can make it until 6 or 7 pm, you will likely sleep well and be adjusted to the time change by the next day.
If you're flying to Australia, set your watch to Australian time before you get on the plane. This will help you to only sleep within the sleeping hours of the time zone you are entering.
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Eat light meals and exercise
Eating light meals and exercising are two great ways to avoid jet lag when flying to Australia.
Firstly, eating light meals. This is important because digestion can become sluggish when you’re not moving around. To keep things moving, try to eat something light at the airport, an hour or two before boarding. Avoid heavy, fatty foods that may cause gas and give you "jet bloat". Stay away from bread, biscuits, crackers, and rich desserts. Instead, opt for lighter foods with fruit and vegetables. On the plane, stick to warm, moist foods and avoid bread, crackers, cold desserts, soft drinks, alcohol, and coffee. Once you arrive in Australia, make sure you eat a decent meal for lunch and a light snack for dinner.
Now, onto exercise. This can help increase energy, lower stress, and improve your sleep, all of which can help with jet lag. If you can, go for a brisk walk or run, or do some cardio. Even just stretching every few hours on the plane is enough to get blood to the brain and mobilise the spine. If you're in Australia, take advantage of the fresh air and do some physical activity outside. Go for a walk, a hike, or a run, or try some resistance training.
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Plan your arrival time
If you're travelling to Australia, jet lag is likely to be an issue, given the long distance and time difference involved. The time difference between the US and Australia is on average 15-18 hours, and the flight time is a minimum of 18 hours. Flying east is known to intensify jet lag, as your body has to advance its internal time clock.
To help your body adjust to the new time zone, you should plan your arrival time to be during the day. This way, you can expose yourself to natural light, which will help you adjust. It's easier to force yourself to stay awake a little longer before falling asleep than to force yourself to sleep when you're wide awake.
If you're flying from the US to Australia, you'll likely leave in the evening and arrive the next morning. In this case, you should try to stay awake until the early evening, and then go to bed. By the next morning, you should feel relatively well-rested.
If you arrive in the afternoon or evening, it's still important to stay awake until at least 8 pm. Then, after a good night's sleep, you should feel much better.
You can also prepare your body for the time change before you leave. In the days leading up to your flight, you can adjust your bedtime and meal schedule to get closer to Australian time.
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Use jet lag supplements
Jet lag is caused by a disconnection between your internal body clock and the time zone of your destination. Flying across time zones can upset your cognitive abilities, metabolism, and digestive health. To avoid jet lag when flying to Australia, you can use jet lag supplements.
One option is Co-Pilot's All-in-One Travel Supplement, which is designed to keep you calm, energized, and healthy. The supplement contains Ashwagandha, Rhodiola, and D3+ for immune support, energy, and digestive health. It also includes a blend of vitamins, minerals, and amino acids to promote overall travel wellness. Co-Pilot recommends starting to take the supplement up to two weeks before your trip for optimal results.
Another option is Flykitt, which includes an app and supplement packs to help sync your circadian rhythm to your new time zone. The supplements are designed to reduce air travel inflammation and optimize sleep. The Flykitt app determines the optimal timing for eating, sleeping, and using the supplements.
Other jet lag supplements are also available, such as JetZone Jet Lag Remedy, which is a homeopathic travel aid, and FlyWell Travel Vitamin Tonic, which promotes calmness, hydration, and circulation. These supplements can be purchased from online retailers and may help you avoid jet lag when flying to Australia.
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Frequently asked questions
There may not be a single remedy for jet lag, but there are several things you can do to minimise its effects. Here are some tips:
- Stay hydrated before, during, and after your flight.
- Avoid alcohol and caffeine, which can reduce sleep quality.
- Adjust your sleep schedule to the hours of your destination.
- Mimic the Australian time zone while flying as much as possible to help your body adjust better upon arrival.
- Get plenty of sunlight outside when you arrive in Australia, as it can play a role in regulating your hormones.
Tiredness and insomnia are the most well-known symptoms of jet lag. However, it can also affect your cognitive abilities, metabolism, and digestive health.
There is no definitive answer to this question, as it can vary depending on the individual and the length of the flight. However, most people report feeling the effects of jet lag for a few days after a long-haul flight.
Yes, jet lag tends to be worse when flying from Australia to other regions. This is because flying east advances your circadian rhythms, while flying west delays them.
Here are some tips to help you avoid jet lag while on your flight:
- Try to sleep according to the Australian time zone.
- Stay hydrated by drinking plenty of water and avoiding caffeine and alcohol.
- Stretch and move around every few hours to improve blood flow.
- Avoid heavy, fatty foods that may cause gas and give you "jet bloat".
