Lethargy: Sleepiness or fatigue in the daytime hours may affect your ability to focus.   

Insomnia: You may struggle to fall or stay asleep if the new time zone is significantly different from home. This may also cause you to have trouble waking up early after your first few nights in a new destination.  

Mood: Experiencing sleep disruptions can affect your mood or cause a general sense of malaise.  

Digestion: Many travelers who are affected by jet lag experience stomach issues. These can range from constipation to diarrhea or general nausea.  

Choosing Flights: When possible, choose flights that arrive in the early evening at your destination. This way, you can have a light dinner on arrival and go to bed at a reasonable local time, helping your body adjust more quickly.  

Sleep Schedule: In the days leading up to your trip, gradually shift your sleep schedule to match your destination’s time zone. For eastward travel, go to bed and wake up earlier; for westward travel, do the opposite.  

Hydration: Drink plenty of water before and during your flight. Airplanes are notorious for their low humidity levels at altitude, and this can cause dehydration, which exacerbates jet lag symptoms.   

Class of Service: If your budget allows, flying first or business class can make a significant difference. Lie-flat seats, premium bedding, and fewer distractions enable you to get more restful sleep while flying.  

Hydration (Again!): Many of us enjoy that complimentary glass of Champagne upon boarding the plane, or a glass of wine or cup of coffee with an in-flight meal. However, alcohol and caffeine contribute to dehydration. For those especially sensitive to jet lag, we recommend avoiding both during your flight.  

Time: Set your watch or phone clock to your destination’s time as soon as you board. This can help you psychologically adjust to the new time.  

Sleep Aid: Consider using a mild sleep aid or natural supplements like melatonin to help you fall asleep on the plane if flying during your destination’s nighttime hours. However, consult with a healthcare professional before using any new medication.  

Or, Stay Awake: If flying during your destination’s daylight hours, try to stay awake as long as possible. This can help you get to sleep faster when you arrive at your destination in the evening. Use the in-flight entertainment system or your own personal devices to give yourself something to do during this time.  

The Dreaded Jet Lag Nap: It’s best to avoid napping entirely if possible. If you must nap, keep it short (20-30 minutes) and avoid napping late in the afternoon. This prevents you from disrupting your night’s sleep.   

Embrace Local Time: Upon arrival, do your best to immediately adapt to the local schedule for meals and sleep. This psychological adjustment can significantly aid in your physical adjustment.  

Spa Treatment: Many luxury hotels offer jet lag recovery packages, including massages, aromatherapy, and hydrotherapy. These treatments can relax your body and mind, improve circulation, and aid in quicker adjustment. We can even prebook treatments for you — just ask your travel designer!  

Stay Active: If arriving at your destination in the daytime, light exercise such as walking, yoga, or swimming can help reset your internal clock. Physical activity also combats the lethargy associated with jet lag. We recommend including an orientation tour of the city or another activity that gets you out of your hotel room and into the daylight. You are much less likely to succumb to jet lag symptoms (and those dreaded jet lag naps) if you keep yourself moving.  

Meal Choices: Eat light, healthy meals rich in proteins and complex carbohydrates. Avoid heavy, fatty foods that can make you feel sluggish. This may help mitigate any stomach problems you may experience as part of the jet lag symptoms.  

Smartphone Apps: Numerous apps can help you manage jet lag by suggesting optimal times to sleep and seek light exposure based on your travel itinerary. The Timeshifter App, available on the Apple App Store and Google Play, is recommended by many travel professionals.  

Wearables: Modern wearables like Fitbits and Apple Watches can track your sleep patterns and activity levels, providing insights into how well you’re adjusting to the new time zone and offering personalized advice. Gadgets like light therapy glasses can also be effective for those with serious symptoms.  

Private Jet Advantage: For those with access to a private jet, you can use the flexibility to your advantage by setting your own flight schedule. This ensures you arrive at a time most conducive to adjusting to the local time zone.  

Exclusive Access: Ker & Downey can arrange access to exclusive lounges and first-class amenities for a more comfortable departure and arrival experience. Utilize these to rest, hydrate, and nourish yourself properly before, during, and after your flight.  

Local Remedies: Embrace local traditions and remedies for combating jet lag. For instance, in Japan, an onsen (hot spring bath) is believed to rejuvenate the body, while in Nordic countries, a sauna ritual (hot sauna, cold plunge, and plenty of hydration) can help improve circulation. In India, try an Ayurvedic warm oil massage for tension release, and in the Middle East and North Africa, consider a hammam (Turkish bath) treatment to revitalize your skin.   

Mindfulness and Meditation: Practices like meditation, deep-breathing exercises, and mindfulness can help reduce stress and improve your overall sense of well-being, making it easier to adjust to new time zones.