Jet Lag Recovery Tips: How to Sleep Better When Travelling

Jet lag is a temporary sleep disorder that occurs when your circadian rhythm (your internal body clock) is out of sync with the time zone you're in. It often affects travellers flying across multiple time zones, especially when heading east — and symptoms can include:

• Difficulty falling asleep or waking up

• Daytime fatigue or brain fog

• Digestive issues

• Mood changes or irritability
  
  

Your body needs time to adjust to the new daylight schedule, and until it does, your sleep (and energy levels) will likely suffer.

Tip 1: Start Adjusting Before You Fly

One of the best ways to minimise jet lag is to shift your sleep schedule before you travel. A few days ahead of your trip, try adjusting your bedtime and wake-up time by 30–60 minutes in the direction of your destination’s time zone.

• Travelling east? Go to bed and wake up earlier.

• Travelling west? Stay up and wake up later.
  
  

This gradual shift helps your body ease into the new rhythm more naturally — instead of experiencing a sudden shock after you land.

Tip 2: Block Out Light on the Plane

Light is one of the strongest signals for your internal clock. Exposure to daylight tells your body to stay alert, while darkness helps trigger melatonin production — your natural sleep hormone.

That’s why it’s crucial to control your light exposure while flying, especially on long-haul or overnight flights.

✈️ SMUG’s Contoured 3D Blackout Sleep Mask is perfect for in-flight rest. It blocks out light completely, has a comfortable eye cavity design, and won’t smudge your makeup or press on your lashes.

Pair your mask with noise-cancelling headphones or earplugs, and you’ll create a cosy cocoon that makes mid-flight sleep much easier — even if you’re stuck in the middle seat.

Tip 3: Stay Hydrated and Skip the Booze

Flying can leave you dehydrated — especially at high altitudes. Dehydration worsens jet lag symptoms, contributing to fatigue, dry skin, and headaches.

Drink plenty of water before, during, and after your flight. And while that glass of wine might help you drift off on the plane, alcohol can actually disrupt your sleep quality and delay your circadian adjustment.

Try herbal tea or fruit-infused water instead, and use your flight as an opportunity to give your body a clean start.

Tip 4: Create a Familiar Wind-Down Routine

One of the easiest ways to signal “sleep time” to your brain in a new environment is to stick to your usual night-time routine — no matter where you are.

Pack a few travel-friendly products that help you feel at home:

• A satin sleep mask to reduce light and friction

• A lavender-scented body wrap or pillow spray for calming scent cues

• Your favourite cleanse pads and skincare staples
  
  

The Satin Sleep Mask Collection from SMUG is gentle on skin, reduces friction, and comes in lightweight designs perfect for travel. Ideal for pairing with your skincare routine before bed.

Need some spa-like comfort in a hotel room? SMUG’s Soothing Body Wrap can be heated or chilled and offers calming lavender aromatherapy — perfect after a long flight.

By recreating the same steps and sensory signals, your brain is more likely to wind down — even in unfamiliar surroundings.

Tip 5: Don’t Oversleep on Arrival

It can be tempting to crash the moment you land — especially if you’ve arrived early in the morning. But timing is everything when it comes to beating jet lag.

Try to stay awake until at least early evening in your new time zone. Natural sunlight exposure during the day will help reset your body clock, and you’ll sleep more soundly that night.

A short nap (20–30 minutes) is okay, but avoid long naps that can delay your adjustment. Spend time outdoors, go for a light walk, and let your body acclimate gradually.

Tip 6: Pack Smart Sleep Accessories

When you’re away from home, your environment isn’t always ideal for sleeping. Bright lights, strange noises, or unfamiliar bedding can all interfere with rest.

That’s where travel-friendly sleep tools come in.

Here’s a jet lag survival kit worth packing:

• Blackout sleep mask – total darkness anywhere

• Satin scrunchie – gentle on hair while you sleep

• Compact wash bag – keep your skincare organised

• Reusable cleanse pads – skip the hotel wipes and reduce waste

SMUG’s Cloud Padded Satin Sleep Mask combines contoured shaping with plush satin for blackout comfort, ideal for flights or hotel stays.

Pair it with a Satin Scrunchie Set to keep hair smooth and frizz-free overnight.

Organise all your beauty and sleep essentials in a Waterproof SMUG Wash Bag — stylish, compact, and travel-ready.

Tip 7: Use Light to Your Advantage

Jet lag isn’t just about when you sleep — it’s about when you see light. Use it strategically to help shift your circadian rhythm:

• In the morning , seek sunlight if you’ve travelled east

• In the evening , seek light if you’ve travelled west

When natural sunlight isn’t an option, use warm indoor lighting and avoid blue light from screens before bed. A consistent light-dark cycle is one of the most powerful ways to reset your body clock naturally.

Final Thoughts: Sleep Smarter, Travel Better

Jet lag can throw off your trip but with the right tools and habits, you can stay one step ahead. Start prepping a few days before you fly, stay hydrated, and pack a few sleep-enhancing essentials to support rest wherever your journey takes you.

From blackout masks and soothing wraps to satin scrunchies and reusable skincare accessories, SMUG has everything you need to sleep well on the move.

Shop Your Travel Sleep Essentials

Upgrade your next trip with SMUG’s full range of Wellbeing & Beauty Collection, thoughtfully designed to support better sleep, wherever you land.