What the Hack: The Best Anti-Jet Lag Tips from Flight Attendants

Ute Alvarez Alonso, flight attendant:

“When you arrive in Los Angeles at midday, you have to mentally block out the fact that it’s almost time to go to bed again in Germany. This is important in order to adjust to the new time zone. Everyone deals with jet lag differently. Despite being tired, I always leave the hotel as soon as I arrive and try to stay awake until the evening. Because fresh air, sunlight, and exercise help you get used to the new time. Only when I arrive in Tokyo early in the morning do I sleep for two hours first, otherwise I won’t last until the evening. In very hot places, jet lag can actually be quite useful if you use the sleeplessness to experience the city at night. In Asia, I like to go for a foot massage. It’s incredibly relaxing and revitalizing at the same time.”

Preventing Jet Lag: Before and During Your Trip

• Start adjusting your sleep and meal timings to the time zone of your destination two to three days before your trip. This will help your biorhythm cope with the change.
• Get enough sleep before your flight. A sleep deficit will exacerbate jet lag symptoms after arrival.
• If possible, choose flights that arrive in the evening. This will allow you to sleep shortly after and adjust more quickly.
• Start adapting your daily rhythm to the destination time while still on the plane.
• Sleep on the plane if it is nighttime at your destination. A sleep mask, earplugs, and comfortable clothing can help.
• Drink water regularly during the flight. It is best to avoid alcohol and caffeine, as they can affect the quality of your sleep.

David McGraw, purser:

“After long-haul flights, I always take a nap after arrival. But before closing my eyes, I set an alarm and get up after no more than two hours. This way, the sleep pressure is reduced, and it’s easier for me to stay awake until the evening. It’s important not to stress if you find yourself awake at night, as stressing only makes it harder to rest. Also helpful: Drink plenty of water and avoid caffeine and sugary drinks.”

Gary Wilson, purser:

“What helps me after a long-haul flight is eating light meals and avoiding meat to prevent putting unnecessary strain on my body. Easily digestible options include fish dishes or poke bowls. However, there is no universal solution for dealing with jet lag. For me, staying hydrated during the flight and taking a short 30-minute nap if my body craves sleep after a long flight works well. But you shouldn’t nap for longer than that right after arrival, as it hinders your internal clock from adjusting to the new time zone.”

Overcoming Jet Lag: What Helps After Arrival

• Stick to the daily routine of your destination from the moment you arrive. Eat and sleep according to local time – even if your body resists. 
• Get outside during the day – in the morning for eastbound flights, in the evening for westbound flights. Natural light helps reset your internal clock. 
• Don't sleep too long during the day, even if you are tired. However, a short nap of 20 – 30 minutes can help without disrupting your rhythm. 
• Light exercise like walking or stretching helps you adjust. It also helps dispel the fatigue you feel after arrival. 
• Avoid bright lights and screens in the evening. Darkness promotes the body's own melatonin production and makes it easier to fall asleep. 
• Base your meals on the local daily rhythm and eat lightly in the evening. Drink lots of fluids to support regeneration.
• Coffee can help in the morning. However, avoid it in the afternoon so you don’t disturb your sleep at night. 

Florian Schwebel, purser:

“When I arrive in LA at 3 p.m. and go to bed, I immediately fall into a deep sleep. That’s why I prefer to stay awake, as otherwise, I won’t be able to get up again. It’s also important to wait until a normal time like 7 p.m. for dinner. Many make the mistake of eating as early as 5 p.m. because it’s already 2 a.m. in Germany. But then you wake up hungry during the night in LA. Exercise is really helpful. A relaxed jog signals to the body that it’s time to stay awake. My tip: If you wake up at 5 a.m., you’re well rested and can use the time for some exercise and then have a leisurely breakfast.

Flights heading east, arriving in the morning, are more difficult. You’re so tired that you just need to nap for two to three hours, unless you’ve already adjusted to the new time zone the week before by going to bed a bit earlier each day. The reverse also works: If a flight to Los Angeles is coming up, go to bed a little later each day during the previous week. If I still find myself awake in my hotel room at night, I play videos with airplane sounds on YouTube. The soft humming noise is incredibly calming to me. Even Karl Lagerfeld once said that he could sleep particularly well thanks to the airplane noise.”

Good to know:

Travelers on all airlines of the Lufthansa Group can benefit from the innovative Timeshifter jet lag app, which helps to significantly reduce jet lag on long-haul flights through a personalized plan. The Lufthansa Group is the first European partner of Timeshifter. The app was developed in collaboration with Harvard Medical School, NASA, and Formula 1, and offers scientifically backed solutions to enhance the travel experience on long business trips.