How long does jet lag last? Tips to help you feel normal again

So, what’s going on? Our bodies run on internal clocks (called the circadian rhythm) that tell us when to sleep, eat and feel alert. They’re synced to our home time zone, like a built-in schedule. When we hop on a plane and head to a new destination, that rhythm can get thrown off. Suddenly, your body thinks it's bedtime when the sun is high in the sky.^1,2,3 Jet lag can make you feel tired, groggy, moody or even a bit off your game – but it doesn't last forever. Most people adjust within a few days and we’ve got some tips to help minimise its impact.⁴

Planes are often super dehydrating (due to their low humidity levels), so fill your water bottle up or grab water at duty-free and sip regularly to keep your body and brain happy. If you’re on a really long flight, it’s worth taking an electrolyte or hydration sachets on the plane too.⁴

Feeling drowsy? If you’re nodding, a quick power nap may help more than a long sleep – especially on shorter flights. Keep it short and sweet, around 20-30 minutes max. Pop on an eye mask, throw in some earplugs and block out the world – anything that helps you catch some Zs while you fly is a win against jet lag.⁵

A quick stretch or a walk up the aisle every now and then can help keep your blood flowing and fight off that sluggish jet lag feeling.⁴

Once you land, start living like a local. That means going to bed when it’s nighttime, even if your body’s still stuck in another time zone. Not feeling sleepy? No problem, just wind down like you normally would. Keep the lights low, put your phone away and do all the things that help signal bedtime to your brain.

Natural light is one of the most powerful tools for resetting your internal clock. Head outside during the day, especially in the morning, to help your body sync up with your new schedule.⁵

As tempting as that double espresso or glass of wine might be, both can mess with your shuteye and make jet lag stick around longer. Stick to water and let your body recalibrate more smoothly.⁴

Try to avoid long daytime sleeps, especially after you arrive, as they can make it harder to fall asleep at the local bedtime and may delay your adjustment to the new time zone. The key is to use sleep strategically, aiming to match your rest with the schedule of your destination rather than your departure location.

Jet lag, on the other hand, happens when you cross multiple time zones and your body's internal clock is out of sync with the local time. As well as feeling tired, you may struggle to sleep at the right times, feel sleepy during the day, have difficulty concentrating or notice changes in your mood or appetite. These jet lag symptoms can last for several days while your body adjusts to the new time zone. In short:

It's also worth remembering that you can experience both at the same time. After a long-haul flight across several time zones, the immediate tiredness from travelling may fade after you've rested, while the effects of jet lag can continue until your body clock has caught up.

Whether it’s syncing up your sleep, soaking up the sunshine, sipping herbal tea or just giving yourself permission to rest, every little bit helps. So go ahead, book that long-haul trip – and let jet lag know it’s not invited. And while you’re at it, check out our holiday beauty packing list and post-holiday hair and skin saviours – because a well-packed trip and a refreshed glow are the perfect travel companions.