Six Tips To Help You Beat Jet Lag

Whether it’s the UK for a family holiday, seeing the sights in Europe, Thailand for a beach escape, or the Maldives for a luxury getaway, the long journey overseas can throw even the best sleepers off track.

Global sleep insights from Finnish health-tech company ŌURA reveals what travellers can do to minimise the hit.

“Jet lag occurs when our circadian rhythm, our internal body clock, falls out of sync with the local time,” says Dr Rebecca Robbins, sleep researcher and advisor at ŌURA.

Six jet lag solutions for Aussie travellers

Dr Robbins shares six practical ways to rebalance your body clock, backed by sleep science, to help Aussie travellers heading overseas adjust to the local time zone more easily.

1. Prepare before you fly

Shift your bedtime gradually a few days before departure.

• Travelling east? Go to bed earlier.
• Travelling west? Stay up later.
  Even adjusting in 15–30 minute increments helps your body arrive better aligned with the destination.

2. Use light as your medicine

Sunlight is the strongest regulator of circadian rhythm.

• Morning light speeds adaptation, especially after eastbound travel.
• After westbound flights, avoid bright evening light to help fall asleep.
  Screen time tip: carry blue-light filtering glasses.

3. Cool your body to sleep better

A cooler room helps trigger the body’s natural sleep response. A warm shower before bed can assist – once you step out, your body temperature drops, signalling that it’s time for sleep.

4. Melatonin, the gentle option

Dr Robbins recommends a small dose (1–2 mg) of high-quality melatonin instead of reaching for sleeping pills. Melatonin supports the body’s natural rhythm without the grogginess.

5. Move your body just a little

Light exercise helps regulate your internal clock because movement reduces stress hormones and improves sleep quality. Try:

• a stroll after you arrive,
• sun yoga salutations in your room,
• a slow jog in the nearest park.

6. Keep naps short and strategic

After an overnight flight, a nap can help but don’t exceed 90 minutes. Then get outside into daylight for faster adjustment. ŌURA’s guided breathing and short meditations can also help you wind down.

The ŌURA app offers travellers a personalised view of how their body responds to long-haul flying and provides guidance to restore sleep, energy and performance more quickly.