During long-haul flights, travellers often struggle with jet lag, especially when flying east. Scientific studies confirm that flying east is harder on the body than flying west, as the body seems to “lose” time and finds it more difficult to adjust to a new schedule.
Sleep specialist Dr Mike Gradisar, who heads up the sleep division at Sleep Cycle, advises that when flying east you can even make use of techniques that are usually considered unhelpful for falling asleep. According to him, in this situation bright light in the evening, having caffeine later than usual, and avoiding morning light can all help.
The expert notes that when a person is lying awake waiting to fall asleep, it is useful to occupy oneself with a calm, low-stimulation activity — for example, watching television or listening to a podcast. This can serve as a kind of “bridge” while the internal clock gradually adjusts to the new time zone.
In a large study conducted at the Centre of Sleep and Cognition at the NUS Yong Loo Lin School of Medicine in Singapore, scientists concluded that after eastbound flights it takes the longest for falling-asleep times to stabilise. The reason is that the body is forced to adapt quickly to a shortened day.
Another specialist, known as Dr Steve Jasper or Jet Lag Guy, draws attention to individual differences. He stresses that how a person experiences jet lag depends on whether they are a “lark” or an “owl”. According to him, those who are used to going to bed late find it easier to cope with flights to Europe, whereas pronounced “larks” may find adaptation more difficult.
As for the common question of whether you should sleep after landing, Dr Steve Jasper recommends taking your cue from the local time at your destination. If the plane lands during the day, he advises, if possible, staying awake, and allowing yourself only a brief daytime nap, and then with care, so as not to disrupt the transition to the local schedule.