How to Sleep Soundly When Switching Time Zones

7 Min Read | By Nat Took

Last Modified 10 July 2025   First Added 18 December 2020

This article was written and reviewed in line with our editorial policy.

Switching time zones often results in sleep difficulties upon arrival, whether you’re travelling for business or jetting off on an exciting holiday. You may feel ready to explore, but your body clock can take a while to catch up – this is known as “jet lag” or “time zone change syndrome.”

Jet lag can affect how you function and feel during your travels. It impacts your alertness during the day and your sleep quality at night. Thankfully, there are ways to prepare for and combat the side effects of switching time zones. Here are a few tips to encourage slumber when you cross one or more time zones:

1. Adjust your body clock before you travel

If you know you’re heading to a new time zone, you can give your circadian rhythm a head start. Depending on how many time zones you’re crossing, you should gradually change your evening routine a few days or weeks before your trip so that it is closer to the new time zone.

For example, if you’re travelling east, start waking up and going to bed earlier than usual. If you’re travelling west, go to bed and get up a little later. This helps your body begin the transition to the new time zone, reducing the impact of jet lag upon arrival.

2. Pick the best plane seat for sleep

While first-class offers comfort and quiet, it can triple the cost of your entire holiday. For a more budget-friendly option, let’s look at where it is best to sleep in economy class:

  • Avoid high-traffic areas near the galleys or toilets.
  • Make sure your seat reclines; many in the exit rows do not.
  • Avoid the back of the plane if there is likely to be turbulence; the back will feel it the most.

Hopefully, these little tips will allow you to get some shut-eye; your body will thank you when you land refreshed.

3. Stay hydrated

This is especially important if you’re flying. Changes in altitude as you fly can cause dehydration, which makes it more difficult for your body clock to adjust. To combat this, drink plenty of water before and during your flight.

4. Eat smaller meals

According to the CDC, eating lighter meals can help regulate digestion and energy levels as your body adjusts to new time zones. Heavy meals can leave you feeling sluggish, cause stomach aches and interfere with sleep. Try eating balanced meals at local times to help your internal clock catch up.

5. Get outside

Light plays a big role in keeping your body clock in check, so getting outside and soaking up the sunlight can help to reset your body clock. Sunlight prohibits the release of melatonin, and when it starts to get dark, this sleep hormone begins to be released again. Going for a walk after sunset can also help your body adjust to the new time zone.

6. Sync your sleep schedule to the time zone

When you arrive at your destination, resist the urge to nap right away, instead aim to stay awake until it’s night-time in your new time zone. The National Sleep Foundation suggests choosing flights that land in the early evening to align your arrival with the local evening and stay up until around 10 pm local time. This provides a smoother transition into the new time zone.

To stay alert, try enjoying a cup of coffee or tea. Be careful not to overdo it, though – too much caffeine can interfere with sleep.

If a daytime nap is necessary, keep it short, ideally no longer than 30 minutes, this will help prevent it from interfering with your night-time sleep. Set an alarm to avoid oversleeping and to help your body adapt more effectively to the new schedule.

7. Live like a local

It’s recommended that you adjust your other habits to the time zone of your new destination. Dive into the local cuisine at the appropriate meal times, join in on local activities, and explore the sights during daylight hours. You’ll feel better and make the most of your adventure by syncing up with the local rhythm. Plus, it’s a great way to immerse yourself in the culture and create memorable experiences.

8. Create a relaxing sleep environment

Whether you’re in a hotel room or self-catering accommodation, your temporary bedroom won’t be the same as yours at home. Changes in temperature, noise, sleep surface and other external factors can affect your ability to sleep. Bring home comforts, like a pillow or blanket, to ease yourself into a peaceful snooze.

Remember to bring your earplugs and sleep mask in case your room is noisy or light shines through the curtains. You could also turn on a fan to create white noise to block out other sounds from the hotel. For more sleep remedies, delve into how to sleep well away from home.

Person stirring herbal tea in a glass mug

9. Consider herbal aids

Pack some herbal sleep aids to help you sleep at the right times when you reach your destination. There are many natural options, such as lavender, chamomile, and hops. These gentle remedies can make a big difference in helping you drift off. Plus, they’re easy to pack and use – whether you bring a sachet of dried herbs, essential oils, or herbal teas, you’ll be well-prepared for a restful night’s sleep.

10. Try sleep supplements

If herbal sleep aids aren’t enough for you, why not try a sleep supplement? Try melatonin or magnesium – both of which can trigger sleepiness and help your body relax, even while you’re jet lagged. You can take it at night if your body isn’t ready for bed, or in the early hours if you have a long flight during the day. Make sure to check with a medical professional before you do, though.

For more, read about which magnesium is best for sleep.

Why do we get jet lag?

Your body clock, or circadian rhythm, operates on a 24-hour cycle and is influenced by external stimuli like light. High light levels during the day keep you alert, while fading light at night triggers the release of melatonin, the sleep hormone, forming your natural sleep schedule.

What factors affect your adjustment to new time zones?

When you cross time zones, there’s a dramatic shift in your exposure to light, so it can take some time for your body clock to adjust. How much this affects you will depend on four things:

Plane flying in sky
  1. The number of time zones crossed – The more time zones you cross, the harder it is to get over your jet lag, as it’s more of a sudden change for your body to adjust to.
  2. How fast you travel – If you travel via road or train, your body has more time to adjust to new time zones, as it’s a gradual change. Flying causes a sudden change, making it harder to adjust. 
  3. The direction you travel – Travelling westward is easier than travelling eastward. Your body clock can adjust to extra time more easily. It’s often harder to wake up earlier (as with eastward travel) than to stay up later (as with westward travel).
  4. The change in seasons – Flying to Australia and back can cause your body clock to go into chaos. The change in seasons can affect your sleep patterns. And, as you are travelling from summer to winter, and vice versa, the rapid change in seasons may trigger seasonal depression.

How long does jet lag take to get over?

Generally it takes about a day to get over. But this depends on how many time zones you travel through. As previously mentioned, the more time zones you cross, the more days you’ll likely feel jet lagged.

Can you prevent it?

Jet lag comes with travelling, and while you can beat it, you can also try to prevent it. Changing your sleep schedule and adjusting your eating times a day before, paired with our other tips, can help you sleep more soundly in another time zone.

Discover everything you need to know about jet lag in our comprehensive guide. Uncover the symptoms, causes, and more expert tips to beat jet lag and enjoy your travels to the fullest.

Adjusting to a new time zone doesn’t have to be a challenge. With a bit of preparation and these practical tips, you can minimise the effects of jet lag and enjoy restful sleep no matter where you are. Embrace these strategies to help your body adapt, allowing you to feel fully refreshed on your holiday.

Safe travels, everyone! If you need more guidance on improving your sleep, be sure to check out our tips for better sleep at night.

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