As Brits prepare to escape for some winter sun, many are haunted by the prospect of jet lag derailing their precious holiday. New data reveals that online searches for advice on how to 'avoid jet lag' have skyrocketed by an astonishing 9,900% in the past month alone.
The Golden Window for Arrival
According to specialists at the travel company Go2Africa, the secret to sidestepping severe jet lag could be surprisingly simple. It all hinges on your flight's arrival time. The experts recommend booking a flight that lands at your destination between 2pm and 5pm local time.
This strategic timing provides the perfect conditions for your body to adapt. You'll have ample exposure to daylight, which is crucial for resetting your internal clock, yet it's not so late in the day that you'll struggle to stay awake until a reasonable local bedtime. This approach sets you up for a properly synchronised body clock throughout your entire trip.
Why Your Body Clock Matters
The science behind this advice lies in your circadian rhythm—your body's natural 24-hour cycle. Any sudden shift, such as rapidly crossing multiple time zones during a long-haul flight, can throw this delicate internal balance into chaos, triggering the classic symptoms of jet lag.
Light is the most powerful signal your body uses to reset itself, the specialists explain. Strategic exposure to daylight, or the deliberate avoidance of light at certain times, can actively change your circadian phase, effectively supercharging the reset of your internal body clock.
Arriving in the morning can be counterproductive, they caution, as it risks you falling asleep too early or being awake for an excessive number of hours before nightfall, which ultimately confuses your system.
Alternative Strategies for Travellers
For those unable to secure a flight landing within the ideal afternoon window, there are other effective methods to minimise jet lag's impact.
Begin adjusting your sleep schedule at least three days before you travel. Try going to bed 30 to 60 minutes earlier each night to gently shift your body's expectations.
Upon landing, make it a priority to get outside into natural sunlight as soon as you can. However, if you arrive in the evening, experts advise steering clear of harsh lighting, especially from phone and laptop screens, for an hour or two before your local bedtime.
Finally, on your first full day at the destination, commit fully to the local timezone. Synchronise your meals, wake-up time, and sleep schedule with local customs, as your body's digestive rhythm also plays a vital role in your overall circadian system.
