Surviving Long-Haul Flights

long flights

Surviving Long-Haul Flights

This post originally appeared on The Overnight Commute on March 15, 2016.

Tips For Battling Jet Lag After An Extra Long Flight


  • If there is an early evening option, and historically you haven’t had a problem sleeping on flights, a red-eye may help you readjust your internal clock more rapidly
  • Regulate your sleep schedule to better match your destination. Consider moving your bedtime forward or back by 30 minutes- 1 hour each day a few days before your departure
  • Drink plenty of water and even over-hydrate the week before your trip


  • Continue to drink plenty of water throughout the flight to stay hydrated and avoid headaches and drowsiness upon arrival
  • Avoid sleep aids as they can cause confusion in your body for several days after taking them. If you need something to relax, bring along some chamomile tea or if necessary, a Benadryl, as they only last a few hours


  • Eat high-protein breakfasts (this stimulates your body’s active cycle), and high-carb dinners (this stimulates your body’s sleep cycle)
  • The most natural way to get your body used to the time change is by regulating your light exposure. Be outside as much as possible during the day.
  • Download a sleep alarm clock. Your phone will monitor your sleep cycles and wake you up in your lightest sleep phase, making you feel more relaxed and rested when you start your day
  • Maintain an exercise routine you’re used to. If you aren’t able to exercise with your schedule, go on a 20-minute walk first thing each morning.
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