With the onset of the holiday season comes well-deserved vacations, and sometimes long-awaited, but very long flights. Jet lag is often a side effect of these trips, but by using just your phone, you can help your body adapt quickly with a few simple tricks.
Learning on a huge 25-hour journey
A few years ago, I flew across two continents on a 20-hour trip with a connecting flight and a second flight that lasted about 15 hours straight. This journey included a four-hour delay, bringing my entire travel experience to 25 consecutive hours. Surprisingly, I landed just in time for lunch, without feeling the usual discomfort from jet lag and general air sickness. This happened thanks to a few simple tricks that did not require too much effort, just simple planning.
Since then, I've taken several more long flights of 20 to 24 hours, each time overcoming jet lag (so I could deal with more pressing issues like my ridiculous airplane ear), without fail, using just a few simple tools on my phone. Here's what helped me prevent jet lag and how you can prepare before boarding your flight.
Set your phone's time to the time of your destination
The main reason why our bodies experience jet lag is the lack of synchronization between our body's internal clocks and rapid jet lag (usually crossing three time zones) when traveling long distances. Naturally, after your trip you may feel exhausted and your sleep schedule will be disrupted.
The easiest way to combat this is to set your body clock to the time of your destination, not the time of your starting point. This ensures you can adjust for time zone changes at your destination (and throughout your flight) in time for arrival and continue your stay without wasting a day sleeping or staying awake in the late hours.
On Android, go to Settings > General Management (or System) > Date & Time, turn off Automatic Time Zone, and then tap Time Zone to select your destination.
To do this on your iPhone, go to Settings > General > Date & Time and turn off Set Automatically. Then change your timezone to match.
The option to turn “Install Automatically” on or off may not be available with all carriers or in all countries and regions. If you are facing this issue on your iPhone, please disable Screen Time passcode to use this feature.
I usually reset my phone clock to the time zone I'm flying to half a day before my flight so I can plan how I'll sleep. I took a long nap before boarding a flight at night to time my destination, and conversely, stayed a little late to board an early morning flight. After landing, I stick to the schedule of my destination and sleep or stay awake accordingly.
While this can be a bit of a hassle if you're busy or feeling tired (on top of the inevitable travel interruptions), this trick is a very effective way to reduce jet lag and has been part of my long-haul flight checklist for years.
Automate your night shift
To help your body better adjust to your destination's schedule, simply following the time displayed on your phone can be a little challenging, especially if the time and light (or lack thereof) outside doesn't match your watch. A way around this problem is to schedule a night shift on your phone and other devices (based on your destination's schedule) before boarding so you know when to stop using your devices and rest. This will also prevent bright lights from bothering you and reduce eye strain.
On your Android device, go to Settings > Display > Night Light (you can also use the Eye Comfort Shield if you don't see it) and set it to a custom schedule that matches your destination time.
On iPhone, go to Settings > Display & Brightness > Night Shift. You can then turn on “By Schedule” and match it with your destination's schedule.
I also make sure to carry a comfortable sleep mask with me on long flights so that I can block out any interference I feel from the sunset/sunrise changes outside the plane.
Download apps to help you overcome jet lag
Finally, you can try travel apps that will help you overcome jet lag and accompany you throughout your trip. My favorite at the moment is Timeshifter (iPhone, Android), allowing you to create personalized jet lag plans. Based on your body clock and your flight, the app gives you tips on how to take small actions (like using bright lights or avoiding caffeine) so you can keep up with jet lag and arrive without feeling too tired.
Additionally, when I download offline media before a long flight, I make sure I have a playlist of sleep and relaxation songs, as well as late-night podcasts, so I can trick myself into falling asleep even if my body is still adjusting to the changes. I also make sure I have some kind of physical media (usually books) so I don't spend too much time looking at the screen and straining your eyes.
Long flights can be taxing on your body and sleep patterns, in addition to jet lag, but preparing ahead of time can help you minimize fatigue as much as possible.
