How to beat jet lag on long-haul trips from India

By the Nexara Holidays travel desk · 2 min read

Jet lag happens when your body clock is out of sync with local time. It is mild on trips to Southeast Asia but can be tough on flights to Europe, the United States or Australia. These steps help.

Before you fly

• Shift your sleep gradually. In the few days before departure, go to bed and wake up an hour earlier (for eastward trips) or later (for westward trips).
• Choose flight times wisely. For Europe, a morning departure that lands in the evening lets you go straight to bed.
• Rest well before the trip instead of rushing to finish work.

On the plane

• Set your watch to the destination time when you board.
• Drink water regularly; avoid too much caffeine and alcohol.
• Sleep according to the destination's night time if you can.
• Move around and stretch.

After you arrive

• Get daylight. Morning light helps when travelling east; afternoon light helps when travelling west.
• Stay awake until a reasonable local bedtime, with a short nap if needed.
• Eat meals at local times.
• Plan a gentle first day. Do not schedule early tours or big excursions on day one.

Travelling west to the USA

Flying west is usually easier. Stay up until local evening and go to bed early.

Travelling east to Australia or New Zealand

Flying east is harder. Allow a day or two of easy activity.

Children

Children often adapt faster than adults but may wake at odd hours. Keep snacks and quiet activities ready.

Build it into the itinerary

We plan the first day after a long-haul flight as a light day, with sightseeing starting the next morning. See Long-haul flight tips for Indian travellers.