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Top Strategies on How to Get Over Jet Lag From USA to Australia: Beat the Time Zone Blues

If you’re traveling from the USA to Australia, you’re most likely dreading the inevitable jet lag. How can you alleviate it quickly and efficiently? That’s exactly what we address here. This article cuts straight to the chase, providing practical tips and methods for getting over jet lag from the USA to Australia. From preparing your body before departure to adjusting on the ground, expect to find the guidance you need to hit the ground running.

Key Takeaways

  • Eastward travel is harder than westward due to ‘losing’ time, affecting your internal clock and causing varied jet lag symptoms like fatigue and impaired cognitive abilities.
  • Adjust your sleep schedule before the flight and use personalised jet lag plans with apps like Timeshifter to prep your body, plus hydrate and move around during the flight to combat jet lag.
  • Once in Australia, manage jet lag with strategies like adjusting to local time, avoiding caffeine late in the day, getting sunlight exposure, using melatonin wisely, and engaging in local culture to sync your body clock.

Understanding Jet Lag and Its Impact on Your Body

Jet lag is a temporary disorder caused by air travel across multiple time zones. It causes fatigue, insomnia, and sometimes other symptoms. It’s like a hiccup in your body’s internal clock, causing a mismatch between your internal schedule and the time at your destination.

The common symptoms of jet lag are:

  • tiredness
  • insomnia
  • impaired cognitive abilities
  • metabolism issues
  • digestive health problems

All resulting from this misalignment with the new day-night cycle. It’s not just about feeling sleepy at odd hours. Jet lag can impact your ability to enjoy your trip, affecting everything from your mood to your digestion and even causing sleep deprivation.

The degree to which individuals experience jet lag can vary. For instance, flying eastward is generally harder on the body than flying westward. This is because traveling eastward is essentially “losing” time, while westward travel “gains” time. Though everyone’s body reacts differently, understanding these general principles can help you prepare for and manage jet lag:

  • Flying eastward is generally harder on the body than flying westward.
  • Traveling eastward is essentially “losing” time, while westward travel “gains” time.
  • Everyone’s body reacts differently to jet lag.

Preparing Your Internal Clock Before Departure

An effective strategy to sidestep jet lag involves adjusting your body clock before you leave home. This gives your body a head start in overcoming jet lag.

A few days before your flight, try to gradually shift your sleep schedule to match the time zone of your destination. If you’re traveling eastward, go to bed one to two hours earlier each night. If you’re heading westward, try staying up a bit later.

You can also use tools like the Timeshifter Jet Lag App to create a personalised jet lag plan. This scientifically-backed app provides a tailored schedule of sleep, light exposure, and even caffeine intake to help you adjust your body clock effectively.

In-Flight Strategies to Minimise Jet Lag

Several strategies can be employed during the flight to curtail the effects of jet lag. One of the first things you can do is change your watch to your destination’s time zone as soon as you board the plane. This simple act can help you mentally adjust to the new time zone.

Maintaining hydration during a long journey is critical. Ensure you drink plenty of water before and throughout your flight to avert dehydration. This will help you feel more comfortable throughout the trip. Avoid beverages like coffee, alcohol, and energy drinks that can dehydrate you and exacerbate the effects of jet lag.

Remember to move around. Sitting for an extended period can impair blood circulation, adding to your discomfort. Wear compression socks, stretch your feet and legs, and take a walk around the cabin every couple of hours.

Lastly, consider using noise-cancelling headphones to enhance your sleep quality during the flight. They can help you get a good night’s sleep by blocking out the noise from the engine and other passengers.

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Bondi 38 Serviced Apartments

Maximising Comfort at Bondi38 Serviced Apartments

When you land in Australia, you’ll want a comfortable place to relax and adjust to the new time zone. Bondi38 Serviced Apartments is an excellent choice for your stay. With air-conditioned rooms and modern appliances, these serviced apartments offer a home-away-from-home experience that can help ease jet lag.

Bondi38 provides a variety of amenities to make your stay comfortable and convenient. Some of the amenities include:

  • Complimentary Wi-Fi
  • Laundry services
  • Fully-equipped kitchen
  • Private bathrooms stocked with toiletries

Plus, with various accommodation options, including studio, one-bedroom and two-bedroom apartments, Bondi38 ensures comfort and access for all guests.

The Role of Diet and Exercise in Beating Jet Lag

Both diet and exercise significantly contribute to your body’s adjustment to a new time zone. Eating nutritious meals at regular times can set your body’s natural course and help combat jet lag.

Regular exercise, too, can be a game changer. It can boost your energy, lower stress, and improve sleep – all of which can help you recover from jet lag faster. Consider light activities like walking or swimming to get your body moving without overexertion.

One tip to remember: avoid caffeine in the second half of your day. While you might be tempted to reach for a cup of coffee to stay awake, caffeine can disrupt your sleep and make it harder for you to adjust to the new time zone. Instead, consider having an early night to help your body adapt more quickly.

Natural Light Exposure: Your Ally Against Jet Lag

Surprisingly, sunlight can be leveraged as an ally in overcoming jet lag. Exposure to natural light helps your body adjust to the new time zone by influencing your circadian rhythm and regulating body hormones. Getting outside during the day can encourage your body to adapt to the local time zone. Engaging in outdoor activities like:

  • walking
  • exercising
  • swimming
  • sunbathing

Exploring the beautiful surroundings and engaging in outdoor activities around Bondi Beach can expedite the adjustment of your body’s internal clock to the new environment.

Remember, it’s not just about getting outside – timing matters too. Strategically timed exposure to light post-flight is crucial, as it can encourage your circadian rhythms to align with the local time zone.

Establishing a New Sleep Routine Upon Arrival

Upon landing in Australia, establishing a new sleep routine becomes crucial to aid your body’s adjustment. Try to stay awake until the early evening on your first day, then sleep through the night. This can help you adjust your body clock to the new time zone and minimise jet lag.

Your diet also plays a role in establishing a new sleep routine. Here are some tips to consider:

  • Avoid heavy meals, caffeine, and excessive alcohol
  • Ensure you stay hydrated
  • Shift your meal times to the new time zone, especially by having a larger breakfast

Following these tips can help you avoid jet lag and reduce your recovery time.

If you feel the need to nap, limit it to under 30 minutes and take it well before your regular bedtime. Disrupting your sleep schedule with long naps can make it harder to fall asleep at night.

Smart Use of Sleep Aids and Supplements

In addition, sleep aids and supplements can prove beneficial in combating jet lag. Melatonin, a natural hormone, can help synchronize your body’s internal clock with the new time zone and alleviate jet lag when traveling across multiple time zones.

Before you start taking melatonin, consider a trial run to determine your personal reactions and establish the best timing and dosage for you. If you find yourself waking up too early, melatonin can be beneficial when taken for a few days after arrival. Just remember to dim the lights and minimise screen time before bed to make the most of its effects.

Engaging with Local Culture to Stay Awake and Active

Remaining active and immersing oneself in the local culture can further assist in adjusting to the new time zone. Plan a busy day full of local activities like:

  • exploring cultural landmarks
  • trying local cuisine
  • visiting museums or art galleries
  • Take a walking tour

This can serve as a distraction, helping you stay awake and adjust to the local time zone more quickly.

Social interactions, including those experienced when engaging with local culture, can influence the synchronisation of your circadian rhythms and sleep patterns, helping you adjust to the new time zone.

Staying in a centrally located accommodation like Bondi38 minimises commuting times and allows for greater ease of access to local cultural engagements. This can help you stay active and awake during the day.

Managing Expectations and Recovery Time

Managing expectations regarding recovery from jet lag is of significant importance. It typically takes about two days for most travelers to recover from a long-haul flight from the USA to Australia.

Arriving a few days before any scheduled activities or engagements can be beneficial. This gives your body time to adjust to the time difference and recover from the journey. So, don’t rush – give yourself the time you need to recover and adjust. After all, you’re here to enjoy Australia, not to race against the clock!


Jet lag may be a common challenge for travelers, but it doesn’t have to ruin your trip. By understanding your body’s internal clock and taking proactive steps to adjust it to the new time zone, you can minimise the effects of jet lag.

From pre-flight preparation to post-flight recovery strategies, there are several ways to beat jet lag. Whether it’s adjusting your sleep schedule, staying hydrated, engaging with the local culture, or using sleep aids, every strategy counts. And remember, it’s not a race – give your body the time it needs to adjust and recover. Here’s to a jet lag-free journey Down Under!

Frequently Asked Questions

How long does jet lag last from USA to Australia?

It can take your body anywhere from a few days to a few weeks to adjust to the new time zone, with approximately one day of adjustment needed for each hour of time zone change. So, jet lag from the USA to Australia can last quite a while, depending on your individual adjustment speed.

What is jet lag, and how does it affect the body?

Jet lag is a temporary disorder caused by air travel across multiple time zones, which disrupts the body’s internal clock. It can cause fatigue, insomnia, and other symptoms.

How can I adjust my body clock before departure?

Before your flight, gradually shift your sleep schedule to match the time zone of your destination by going to bed earlier for eastward travel or staying up later for westward travel. This will help your body adjust to the new time zone.

What are some strategies to minimise jet lag during the flight?

To minimise jet lag during your flight, change your watch to your destination’s time zone when you board the plane, stay hydrated, avoid dehydrating drinks like coffee and alcohol, and move around to improve blood circulation. Happy travels!


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Bondi 38 Serviced Apartments

Our fully self-contained Bondi serviced apartments are among the finest serviced apartments Sydney has to offer.

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