How to Sleep Well When You Travel: A Guide to Beating Jet Lag

Reviewed by Dr Seeta (The Green Doctor), Medical Doctor & Nutritional Therapist

You know the feeling: it's 3 am in an unfamiliar hotel room, you're wide awake and staring at the ceiling, while your body insists it's the middle of the afternoon. Then you're fighting to keep your eyes open over dinner. Crossing time zones throws your body clock out of sync — and it can leave you too exhausted to enjoy the trip you've been looking forward to. The good news: a few evidence-based habits (and the right kit) can make a real difference. In this guide, we'll walk through how to beat jet lag so you can feel more like yourself on your next trip.

What actually causes jet lag?

Jet lag is a disruption to your sleep pattern caused by a long-haul flight. Your body clock is still running on your original time zone while your destination is on a different one — this is known as circadian misalignment. Tiredness, broken sleep, brain fog, mood changes and digestive issues are all ways jet lag shows up in the body and mind.

Direction of travel matters

Which way you're flying affects how hard jet lag hits. Travelling east is usually harder, because you're advancing your body clock — going to bed earlier than usual, which is more difficult than pushing your bedtime later. Travelling west, where you delay your clock, tends to be easier to adjust to.

Light is the single most powerful way to reset your circadian rhythm. Your eyes detect light and send signals to the brain: bright light in the morning suppresses melatonin, increases alertness and tells your body the day has begun.

How to use light to reset your body clock

Your body clock is set mainly by light — so to reset it, you plan when you expose yourself to light and when you avoid it. Light tells your brain to feel awake and can gradually shift your sleep schedule, while darkness signals that it's time to prepare for rest. As a general rule, morning light moves your body clock earlier, whereas bright evening light pushes it later.

Our medical expert, Dr Seeta Shah, says:

"Light is the single most powerful tool your body has for resetting its internal clock, yet it's often overlooked in favour of supplements. The body's circadian rhythm is influenced by exposure to natural light, and getting this timing right can accelerate adjustment to a new time zone — so you need to plan your day accordingly."

Plan your first day around the time you land, and expose yourself to light at the right times to signal to your brain that it's time to be awake.

Tips for managing light when you travel:

• Skip sunglasses in the morning so light reaches your eyes and signals that it's daytime.
• Set an alarm to build a consistent routine.
• Sleep with an eye mask overnight so stray light doesn't disrupt your rest, giving your body clock the chance to reset.
  

An eye mask is one of the most versatile things you can pack. It blocks light exactly when you need to rest — so reach for it on daytime long-haul flights, when hotel curtains are thin, or when streetlights are bright. Our Bamboo Eye Masks are hypoallergenic, naturally breathable, and super soft; they feel light and comfortable to wear and pack flat. By blocking out light, they help signal to your brain that it's time to sleep. They're a brilliant aid for long-haul travel — though, of course, no eye mask can cure jet lag on its own.

How to adjust your schedule before and during travel

Preparation should start a few days before you take off, to ease you into the time change. On the flight, small adjustments help you get into the new zone — and on arrival, resist the nap trap.

Before you travel

Start shifting your bedtime towards your destination's time — around 30–60 minutes closer each night in the days before you fly.

On the plane

Change your watch or phone to the destination time, and try to sleep at the intervals that match it. Keep meals to your destination's mealtimes where you can. Dr Shah explains:

"When you eat, your body releases hormones that signal it is daytime. By eating at the same times as your destination time zone, you help reset your internal clock and encourage your body to adapt to the new schedule faster, meaning you feel the effects of jet lag less."

On arrival

If you land in the morning, head outside and stay active — don't nap the moment you reach your hotel. Wait until the evening, because sleeping too early makes it harder to drift off at night. A helpful tip: eat protein at breakfast to feel more alert, and a meal with some carbohydrates at dinner to help you feel sleepy.

Even with all these tips, most people need at least a day to adjust — and that's normal. As Dr Shah puts it:

"It can be very difficult to fully negate the effects of jet lag after a long, cross-time-zone flight. Whilst you can go into it with all the best intentions, it's often not possible to fully avoid jet lag. Leaning into it can help reduce the negative emotions associated with feeling like you're not doing well enough or getting over it fast enough — which in turn helps you get better rest overall."

How to sleep well in an unfamiliar place

The "first night effect" is common when you sleep somewhere new — you won't sleep as deeply on the first night away as you would at home. Research suggests that the left hemisphere of the brain remains more alert and responsive to sounds, as if keeping watch for potential danger. Here's how to help your body settle wherever you are in the world.

Bring your own pillow

Bringing the pillow you use at home helps signal to your brain that these new surroundings are safe. It also means better support — a hotel pillow might not suit your sleeping position. For anyone particular about their pillow (especially neck or back pain sufferers), bringing your own removes that variable and protects spinal alignment away from home. Our Memory Foam Bamboo Pillow has a highly breathable bamboo cover that helps regulate your temperature in warm climates, and its orthopaedic-grade support holds its shape — aligning the spine and contouring to your sleeping position.

To make an unfamiliar bedroom feel more like home:

• Follow your usual wind-down routine to signal that it's time to sleep.
• Wear an eye mask to block unfamiliar light.
• Keep the room cool and comfortable.
• Use white noise or earplugs to soften unfamiliar sounds.
  

Other ways to sleep better in a new time zone:

• Hydrate — drink plenty of water in the morning before you reach for tea or coffee.
• Go easy on alcohol, which disrupts sleep quality.
• Keep naps short — 20–30 minutes, and not too close to bedtime.
• Melatonin may help some people, but it's prescription-only in the UK, so check with your GP or pharmacist before using it.
  

After a day or two, your body should settle into its new environment and sleep will come more easily.

A quick pre-flight sleep checklist

• Eye mask (for the flight and the hotel)
• Your own pillow packed (or a travel pillow)
• Watch set to destination time
• Bedtime shifted towards destination in advance
• Water bottle
• Earplugs
• Comfy layers
• A wind-down routine planned for the first night
  

Conclusion 

Sleeping well away from home comes down to two things: controlling your exposure to light and recreating the familiar cues that tell your body it's time to rest. Pack your Bamboo Eye Mask and your favourite Panda pillow to bring your best bedtime comfort with you — wherever you're headed.

And with our Summer Sale on until 31st August, you'll find your favourite pillow at 15% off and our Bamboo Eye Mask at 10% off.

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FAQ

1. How do I beat jet lag fast?

There's no way to beat jet lag instantly, but you'll recover sooner if you get out into daylight as soon as you arrive, eat and sleep at local times, and stay hydrated.

2. Does an eye mask help with jet lag?

Yes — an eye mask blocks out light, which signals to your brain that it's time to sleep. Use it when napping on the plane before you reach your destination, or when there's too much light at bedtime.

3. How long does jet lag last?

Jet lag usually improves within a few days, though the exact timing depends on how many time zones you cross and the direction of travel. As a rough guide, allow about one day to adjust for each time zone crossed. Travelling east often takes longer to recover from than travelling west, because your body clock has to move forwards.

4. Is it better to bring your own pillow when travelling?

Yes — your own pillow brings a sense of familiarity to a strange setting, which helps trigger sleep. It also guarantees you the support your sleeping position needs, which a hotel pillow may not.

5. How do I sleep on a long-haul flight?

Wearing an eye mask, dressing in comfortable loose clothing, and using earplugs to block out noise can all help you sleep on a long-haul flight.

6. Why can't I sleep the first night in a hotel?

It's common to sleep poorly on your first night somewhere new. Research suggests part of the brain stays more alert in unfamiliar surroundings, as if keeping watch — an effect that usually eases from the second night onwards.

7. Should I take melatonin for jet lag?

Melatonin may reduce jet lag symptoms and shorten recovery for some adults. However, taking it at the wrong time can further disrupt your body clock, and it can interact with medicines or cause side effects. It's also prescription-only in the UK — so speak to a doctor or pharmacist for advice before using it.