Beating Jet Lag - Tips for Frequent Business Travellers

Passenger in flight


Jet lag affects all travellers and unfortunately, there is no way to avoid it. Travelling to a different time zone disrupts our circadian rhythm - our body clock – and our body needs anywhere from a few days to a few weeks to acclimatise to a new time zone. Frequent business travellers simply don’t have enough time to adjust before they are on the way again.

Luckily, there a few ways to manage jet lag.

The below tips are helpful in preventing and reducing the effects of jet lag, allowing you to feel better and get on with business sooner:



  • If you can influence the schedule of your business travel, choose to fly overnight with a morning arrival at your destination. Ensure your booking also factors in at least half a day or more of free time before your first business meeting.
  • A few days before you leave, start moving your eating and sleeping times to match what they will be at your destination.
  • Before you board the plane, make use of the airport lounge, but avoid heavy dishes and go for lighter meals.
  • As soon as the plane’s cabin door closes, set your clocks to your destination’s time zone. That way your mind will adjust to the destination's time zone long before the plane lands.




You may find it hard to sleep on a plane for several reasons – a temperature that’s too hot or too cold, loud plane mates, flight announcements or turbulence.

  • You can minimise environmental insomnia - lack of sleep brought on by your immediate conditions - by creating a better environment for sleeping using earplugs, an eye mask, a neck pillow and a blanket.
  • Base your sleep and activity schedule on the plane on the time of day at your destination. If you’re scheduled to arrive in the morning, use your long-haul flights to get as much rest as possible so you’re prepared to hit the ground running once you arrive. When it's daytime at your destination, try to be as active as you can on the plane while exposing yourself to light.
  • Try and restrict the amount of screen time you have – the blue-spectrum light many devices emit can delay sleep.


  • If your flight has a stopover, taking a shower at the arrivals lounge will wake you up and make you feel better.
  • If you have an extra hour before you board the plane again, walk around the airport to get your body moving and your brain more active.
  • If the journey ahead of you is long and you didn’t have enough sleep during the first flight, sleeping in airport lounges can sometimes be easier than on the plane itself.
  • If you’re fading, it’s important to listen to your body and rest. However, remember to adjust your sleeping time to the time zone of your destination.



  • Travelling west tends to be an easier adjustment, as it’s more difficult to advance rather than delay the body’s internal clock.
  • Help adjust to your new time zone by exposing yourself to daylight or, if this is not possible, bright light to help reset your body clock.
  • A short walk or a few exercises at the hotel gym will help to burn excess energy prior to sleeping.
  • Mimic your usual bedtime routine.
  • Use relaxation techniques such as meditation and yoga.

Before your business engagements begin, try to enjoy yourself in the new time zone, rather than stressing about the sleep you’ve lost. Rest, relax and unwind – it will definitely help your body clock to adjust.


To learn more about how FCM ensures duty-of-care for travellers and our corporate travel management solutions, enquire via the form below and a consultant will be in touch shortly.

Contact FCM Corporate Travel Solutions