The recent spell of good weather has led many people to hold off on booking their summer holidays. However, travel bookings are expected to increase in the coming months. According to a Travel Sentiment Survey by Click & Go Holidays, over a quarter of respondents said they were preparing to reserve their holiday in June, July and August.[1]
What is Jet Lag
Jet lag is that all-too-familiar groggy, out-of-sync feeling you get after crossing multiple time zones in a short amount of time. It happens when your body’s internal clock—your natural sleep-wake rhythm—falls out of step with the day and night cycle at your destination. The greater the time difference, especially if it’s more than three hours, the more likely you are to feel the effects. From trouble sleeping to daytime fatigue, jet lag can put a real damper on your travel plans.
Our Top Tips for Beating Jet Lag
- Adjust your sleep schedule: In the days leading up to your trip, try gradually shifting your sleep pattern to match the time zone of your destination. Jet lag tends to be more severe when flying east, so if that’s your direction, aim to go to bed a few hours earlier each night. If you’re flying west, try staying up a bit later than usual. This small adjustment can help your body ease into the new schedule more smoothly.
- Stay hydrated: Airplane cabins have very low humidity levels, causing dehydration where your throat, nose and skin can feel dry[2]. To help, you can sip water during the flight.
- Limit alcohol: Alcohol can negatively impact the quality of your sleep[3]. Therefore it’s best to limit alcohol and do your best to stay hydrated during the flight.
- Keep local hours: Try to stick to local time from the get go and stay awake until night time. If you’re very tired, a quick nap may help but try to keep naps less than 30 minutes.
- Try Melatonin: Melatonin is a popular short-term remedy for jet lag, in adults. There is some evidence[4] that it can ease symptoms and help your body adjust more quickly after a long flight—sometimes shaving off a day or even a day and a half from your recovery time. A 2015 meta-analysis pooling 11 randomised trials[5] found that oral melatonin reduces jet lag symptoms, with mild side effects at most.
If you’re considering melatonin to help manage jet lag, Webdoctor.ie offers a convenient online service to assess your needs and prescribe treatment if appropriate. Check it out here.
With more people expected to book their summer getaways in the coming weeks, it’s a great time to start planning, not just your destination, but how to make the journey smoother too. If you’re heading farther afield, a few simple strategies—like adjusting your sleep, staying hydrated, and considering melatonin—can make a big difference.
A little preparation before you fly means you’ll spend less time recovering and more time enjoying your holiday. Safe travels!
[1] https://www.rte.ie/news/business/2025/0414/1507448-majority-of-holidaymakers-have-yet-to-book-a-trip-abroad/
[2] https://health.clevelandclinic.org/dehydration-exhaustion-and-gas-what-flying-on-an-airplane-does-to-your-body
[3] https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
[4] https://www.healthline.com/health/melatonin-for-jet-lag
[5] https://pubmed.ncbi.nlm.nih.gov/26731279/