Beat jet lag: advice from the travel editors on how to correct our body clocks after travelling

Charley Ward, commerce writer

“There are a couple of things I do to try to stave off the jet lag-induced hysteria. Firstly, earplugs for the plane: my Loops have an adjustable noise-cancelling setting, and when turned up to max, it’s impressive how quiet the cabin sounds – it’s a solid 60 per cent quieter, which is a game-changer when trying to catch a few hours’ sleep. I’ve even wrangled a solid five-hour rest in economy class before. I’ve also been experimenting with Timeshifter, a jet lag app. The idea is that by making a few doable changes each day on the run-up to your trip (getting as much light as possible at certain times, going to bed a little earlier or later), you can train your body to adjust before you arrive. Surprisingly, it does actually work.”

Connor Sturges, digital writer

“The main mistake I see friends and family make on any long-haul adventure is giving in to the arrival nap. While I’d usually listen to my body when it requests a rest, I’m incapable of sleeping on a plane with my gangly legs – I can just never get comfortable enough. As a result, I’ll hit the ground running, bleary-eyed, and get myself into the new time zone’s rhythm, usually with an activity in the great outdoors, and shift into the new meal times. It’s amazing how a cold (tepid, perhaps) shower and a dose of Mother Nature can keep me going until an early night on arrival day.”

Charlotte Davey, fashion editor

“Water is a classic for a reason. No matter how long the flight is, I stock up on big bottles of water at the airport to make sure I stay hydrated. My other tip is to not think about what time it is in the UK – don’t waste the first few days of a holiday thinking about the time difference or what time your body clock is on. Just embrace whatever time your iPhone says it is. But the one hack that seems to work best for me (as much as I hate it) is to not eat plane food. Just have a light snack on long-haul flights and then settle into your new time zone’s meal schedule as soon as you land. I can’t say I know the science behind it, but it really helps me regulate my body clock.”

Divia Thani, global editorial director

“If you land in the evening, eat a carb-heavy dinner (like pasta) and drink a glass of red wine so you fall asleep right away. If you land early in the morning, restrict yourself to one cup of coffee and eat loads of protein (eggs, for example, but no toast) to help you stay awake. Lots of fresh air always does wonders in waking you up if you start feeling drowsy.”

Lauren Burvill, commerce editor

“I know you’re supposed to change your clock to your destination and sleep when they do, but that’s easier said than done. I do the slog to Australia fairly regularly and I’ve found that, while it’s impossible to avoid jet lag, getting as much sleep as you can on the flight helps. To do that, I follow a mini bedtime routine: I wash my face, brush my teeth, and change into a comfortable lightweight tracksuit, a very soft bra (or even no bra) and socks. I find eye masks uncomfortable, so I just put on a cap to block out the light a little bit. I curl up in my seat with a neck pillow, select one of my comfort-blanket TV shows and lull myself to sleep while listening to an episode of Friends or Modern Family.”