Tweet Like Pin

How to beat jet lag... May 28, 2014

It's the scourge of all long haul travellers. Disrupted sleep, banging headaches and feeling like you’re on another planet is never fun, so we’ve put together some tips to help avoid the dreaded jet lag…

Before the flight...

Plenty of sleep before you travel will help. If you’re tired before you leave the jet lag is going to be even worse, so make sure you get your eight hours in the run up to your holiday.

Change your sleep routine
It can be tricky but, if you’re able to, changing your sleep pattern a few days before you travel can also go a long way to avoiding jet lag. Get up and go to bed earlier (if you're travelling east) or later (if you're travelling west).

Include a stopover
Including a stopover in your flight will make it easier to adjust to the time change, and you'll be less tired when you arrive and more able to start your holiday straight away.

Alarm Clock

During the flight...

Say no to alcohol and caffeine
Even though it’s tempting to have a few drinks in the airport lounge or on the plane to get into the holiday spirit, you’re better off refraining as it’s just going to make your jet lag worse. Buy a few bottles of water to drink on the plane and stay hydrated.

Preparing for sleep
During your flight, try to create the right conditions when preparing for sleep. Try using an eye mask and earplugs and take a set of comfortable clothes to change into on the plane.

Don’t medicate
The NHS advises againt sleeping medication, as it doesn't help your body to adjust naturally to a new sleeping pattern.

Virgin Upper

Once you’re there...

Try to stay awake until it’s night time. If you really can’t manage it have a power nap, but no longer than 45 minutes.

Once you arrive at your destination avoid heavy meals as your body is adjusting. A light snack is okay. Try and eat a protein-rich breakfast the next day as this will help you feel more awake.

Natural light
The cycle of light and dark is one of the most important factors in setting the body’s internal clock. If you’ve travelled east avoid bright light in the morning and if you’ve travelled west avoid sunlight a few hours before dark for the first few days.

Eggs Benedict for breakfast...

Abigail's Slice of Heaven

Recent weather in


The Sandpiper


"Always professional, yet wonderfully warm and welcoming, it’s a credit to The Sandpiper’s exceptional staff that so many guests return year after year."

"Harold Shepherd is something of a legend at The Sandpiper - as well as running Harold’s Beach Bar, he’s also the hotel’s unofficial social secretary, arranging sailing regattas, football tournaments and quiz nights."

"Complimentary transportation is provided to The Spa at Coral Reef Club - we can thoroughly recommend the Signature Fresh Lemongrass and Ginger Rub; it’s definitely worth making the short journey."

Read On

Call one of our specialists to help you create your dream holiday at The Sandpiper

0207751 0660

Create your perfect holiday

Choose your region

Choose your region

Choose your region



A member of our team will call you back shortly.



Subscribe to the Caribtours newsletter here.


Thanks for subscribing



We'd love to send you our latest brochure, simply fill in your details below and we'll send one out straight away.

First Name*
Email Address*
House Name or Number*
Address Line 1*
Address Line 2


If you would like to receive a quote via email, please use the form below. Alternatively, you can call us on 020 3393 8795.

First Name*
Email Address*
Preferred Date of Travel
Number of Nights
Number of People
Age of Children (If Travelling With)
Hotel (If Known)
Room Category (If Known)
Preferred Meal Plan
Additional Information


Enter your phone number and we will get in touch with you

Phone Number*