Pre-flight prep

The better you prep, the better you’ll feel when you land. First up: rest and hydration are non-negotiable. Make sure you’re getting solid sleep in the lead-up to your flight, drink plenty of water, and skip the booze. An AFD (Alcohol-Free Day) might not sound as fun as a pre-trip cocktail, but trust us, you’ll stay better hydrated, sleep more soundly, and shake off jet lag faster.

“Coconut water is a healthy alternative for consuming within 24 hours of flying,” says Donna Abbate, Program Manager and Nutritionist/Naturopath at Gwinganna Lifestyle Retreat.

"It is the Rolls Royce of water, given it is packed full of electrolytes which are the minerals essential for keeping our cells hydrated.” 

A little pre-flight exercise goes a long way if you can squeeze it in. Your body will thank you for it when you're stuck in a seat for hours.

And don’t forget the mental game. Long-haul flights (anything over six hours) are a marathon, not a sprint. Go in with the right mindset, embrace the journey, and remember: You’ve got this!

Book an aisle seat in the centre of the plane

Want to make your long-haul flight way more comfortable? Pick an aisle seat in the centre of the plane. Not only do you get more room to stretch and fewer elbows in your space, but it’s also the smoothest spot for turbulence. Bonus: You only have one seatmate instead of two.

The real MVP? Easy access to the bathroom. No awkward "excuse me" shuffles every time nature calls; just get up and go.

Look sharp but stay comfy

Sure, sweatpants might seem like the way to go for a long-haul flight, but when you’re travelling for business, a little polish goes a long way. Smart casual is the sweet spot—think comfy but put-together. A jacket or blazer keeps things sharp; you never know who you’ll run into at 30,000 feet.

Electrolytes are the ultimate hydration hack

Long-haul flights suck the moisture right out of you. Literally. With cabin humidity levels below 20% (compared to 30%+ at home), dehydration creeps in fast.

That’s where electrolytes come in. Stock up on Hydralyte or your go-to rehydration fix to bounce back faster when you land. The sooner you rehydrate, the sooner you’ll be back in action.

Bonus: They’re a lifesaver if you pick up any unwanted travel bugs along the way. Better safe than sorry!

Add a stopover and skip the fatigue

Breaking up a long-haul flight gives you time to reset, recharge, and arrive feeling human. Plus, it’s a sneaky way to squeeze in an extra destination without blowing the budget.

The best part? Stopovers can often be added for little to no extra cost. Just make sure your travel manager checks the fine print so there are no hidden fees or logistical headaches.

Hack your body clock

There are plenty of apps out there to help you adjust to your new time zone, but TimeShifter is our top pick. It’s built on scientific research and customises a plan based on your sleep pattern, chronotype (aka your natural sleep-wake cycle), and itinerary. The reviews are rave-worthy, and travellers swear by it for smoother long-haul flights and less jet lag.

Another solid pick is Jetlag Rooster. This app helps shift your body clock before takeoff by mapping out a plan based on your trip details, light exposure, and melatonin timing. According to Jetlag Rooster, adjusting before you fly can sometimes eliminate jet lag completely. Worth a shot, right?

If you'd prefer not to use an app, then Katina Karydas, QLD Assistant Team Leader at Healthwise, also has another great suggestion. Katina says, “As soon as you board your flight, change your watch and phone to the local time of your destination, and start eating and sleeping as if you were already there. This will give your body a head start in the adjustment process and make life easier once you arrive.”

Jet lag hits harder flying west to east

Fun fact! Scientific research shows that flying west to east across three or more time zones can worsen jet lag compared to flying the other way.

When this is the case, be extra strict with your jet lag game plan. Stick to your strategy, manage your light exposure, and give your body the best shot at adjusting faster. 

Settle in for the flight

It's race day. You’ve put in the prep, now it’s time to follow through. Sticking to your plan mid-flight is just as important as the lead-up. Stay on track, keep your routine in check, and give jet lag the boot.

Pass on the carbs

Airplane food hasn’t exactly been a fan favorite, but things have changed. Many airlines are teaming up with top chefs to level up in-flight dining, like Qantas and Neil Perry.

Chef Perry, alongside metabolic scientists from the University of Sydney’s Charles Perkins Centre, created a jet lag-fighting menu for their long-haul 787 Dreamliner route between Perth and London. Science-backed meals that help you adjust faster? Now that’s next-level inflight service.

If you're not lucky enough to be travelling on the Qantas Perth to London leg, then Dietitian Jodie Wilson from The Dietitian Studio offers some sage advice. “Aim to select a lighter meal that has a decent portion of quality protein such as lean meat, fish, chicken, or eggs and includes some vegetables or salad. Avoiding heavy creamy pastas and curries is a safe bet. Always try to choose high protein and nutritious snacks mid-meals such as yoghurt, fresh fruit, and nuts rather than cakes, pastries, and crisps.”

Jodie also echoes the sentiment of many others when it comes to drinking alcohol and caffeinated drinks during long-haul flights. She says, “Avoid caffeinated beverages such as coffee, black tea, colas, and energy drinks. All of these not only contribute to dehydration, but they can disturb your sleep as well. Similarly, alcoholic beverages can not only negatively influence hydration levels but they too affect normal sleeping patterns and are best avoided.”

Don't forget to keep the H2O flowing mid-flight and after you land.

Sync your sleep to your destination

Catching some Zs on the plane is key, but adjusting your sleep to match your destination’s time zone is even better. The more you can adjust in the air, the easier it’ll be when you land.

Not a natural in-flight sleeper? You’re not alone. Neck pillows, noise-cancelling earphones, and sleep apps can work wonders. TechRadar has a solid roundup of the best noise-cancelling earphones, or try , an app packed with calming background sounds like Rain on a Tent or Waterfalls to help you drift off. Whatever works, use it.

You can also try eating your way to sleep, according to Jodie. “There are a number of foods that are thought to help foster sleep or at the very least contribute to a less disturbed one. Choose unrefined, low Glycaemic Index (GI) carbohydrates such as whole grains, dairy, legumes, and fruits such as bananas or cherries or select nuts such as walnuts or almonds.”

Another option worth trying is drinking chamomile, peppermint, or ginger tea to help you relax and nod off.

Keep it moving

Making sure you stretch and move around during your flight is “essential to limit jet lag”, says Donna. “This is because our lymphatic system (another garbage system of the body) does not have a pump, which means we need to move for it to move. When the lymphatic fluid builds up, we feel swollen, puffy, and bloated. Gentle movement or dry skin brushing repairs this build-up, so be sure to get up, move around, and stretch where possible.”

When travelling herself, Donna completes knee hugs, seated spinal twists, foot pumps, neck and shoulder rolls, and even a self-foot and leg massage every hour while flying. 

“These seated exercises are easy to do and can make a huge difference to how you feel while flying. Every hour, I also recommend getting up and doing a short walk where you can around the cabin. Have a toilet break, and while you are using the bathroom, take some time to do a quick dry skin brushing massage for a few minutes. Use the brush with gentle strokes on your bare skin to help the circulation move around your body,” she says.

After you touch down

You’ve landed, but the work’s not over yet. Now’s the time to get your body in sync with its new routine and shake off any lingering jet lag. A few smart moves now will have you feeling fresh faster.

“If possible, once you reach your destination, be sure to commit to a good 45-minute walk to help the lymphatic system drain and flush away any toxins held within it,” recommends Donna.

“You can also do a gentle yoga or pilates routine when you get back to your room, try a no-weights workout in the hotel gym, swim in the pool, or choose any type of movement that feels great for your body,” she explains.

There's also a thing called Melatonin. Melatonin is a hormone produced in your body that helps to regulate sleep-wake cycles. It can be found naturally occurring in some foods (like pineapples, oats, and bananas) and is also available in supplement form, which has been known to help as a short-term treatment for trouble sleeping from jet lag. The Sleep Health Foundation recommends taking Melatonin an hour before your planned sleep time.

Ready, set, go

Now that you've got your training schedule sorted, it's time to commit. As with any plan, commitment is key. Hydration, movement, sleep, and a positive mindset are vital to conquering the dreaded jet lag.

If all goes successfully, you should hop off your next long-haul flight ready to tackle your first business meeting with a clear head and a spring in your step!