Luxury travel broadens our horizons, yet frequent flying can take a toll on our wellbeing.
Seasoned international travellers are all too familiar with the cognitive and physical challenges that come from traversing several time zones in rapid succession.
The symptoms of jet lag—mental fatigue, sleep disturbances, and sluggishness—can undermine both business efficiency and leisure enjoyment. Whether your itinerary includes boardrooms or beaches, maintaining clarity and vitality is essential to making the most of each journey.
With prime travel season underway, renowned neuroscientist Dr Tara Swart, Neuroscientist in Residence at Corinthia Hotel London, shares the latest evidence-based techniques to help you sidestep jet lag and arrive refreshed.
“Taking time away from daily routines is immensely beneficial for brain health,” Dr Swart affirms. “Travel offers a unique opportunity to unplug from our digital lives and reset our mental state.”
“Yet, crossing time zones can significantly disrupt our circadian biology. Recent studies—including those from leading neuroscience institutes—demonstrate that acute circadian misalignment impairs cognitive function and can influence brain structure long after your return.”
Below, discover Dr Swart’s exclusive three-phase protocol—before, during, and after your flight—featuring her top 10 science-backed tips for conquering jet lag in 2025:
Pre-trip
- 1. Begin adjusting your sleep and exposure to light several days before departure. If heading east, seek early morning sunlight; for westbound flights, increase afternoon light exposure. This gradual shift helps your circadian rhythm align with your destination.
- 2. Use prescription sleep aids only as directed and limit their use to a maximum of two nights before and after journeys involving time differences exceeding four hours.
In flight
- 3. Refrain from eating until your destination’s breakfast time to help reset your internal clock and promote faster adaptation.
- 4. Hydrate strategically: consume at least 500ml of water per 15kg of body weight throughout the flight to counteract the dehydrating effects of cabin air.
On Arrival
- 5. Engage in light cardiovascular activity upon arrival—such as brisk walking or swimming—to stimulate alertness and cognitive performance.
6. Maximize your daylight exposure during waking hours to reinforce your new time zone.
7. Quickly adapt your sleep schedule to local time by selecting flights that facilitate a smooth transition. Allow your eyes to witness the evening light fade, which naturally stimulates melatonin release and supports restful sleep.
- 8. Refrain from consuming alcohol prior to bedtime, as it disrupts restorative sleep cycles and hinders recovery.
- 9. Avoid caffeine after 2pm to minimize its impact on your ability to achieve deep sleep at night.
- 10. Reduce screen time from devices emitting blue light for at least one hour before bed, as this artificial light can suppress melatonin production and delay sleep onset.
Meet Dr Tara Swart: Pioneering Neuroscience at Corinthia Hotel London
Dr Tara Swart made history as Corinthia Hotel London’s inaugural Neuroscientist in Residence, a groundbreaking collaboration in the hospitality sector. During her tenure, Dr Swart has delivered exclusive seminars to guests, sharing actionable insights on optimizing brain performance and resilience. Her research encompasses the mental adaptability of professionals across industries, including hospitality teams, with findings featured in the hotel’s annual Brain Power Study.
Our editorial team recently experienced the opulent Corinthia Hotel London firsthand. Discover our in-depth review here.
Have your own trusted methods for managing jet lag? Share your experiences in the comments below!