Sky high hacks: how to avoid the jet lag curse like a seasoned traveller
By Sarah Falson
Updated July 8 2025 - 8:27am, first published 8:26am
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Flight Centre's Corporate Traveller along with fitness app Sweat have shared tips business travellers use to avoid the dreaded headaches and insomnia caused by flying across time zones.
Corporate Traveller's global managing director Tom Walley said the business saw a "significant transformation" in passenger activities at altitude.
From stretching in the aisles and being more mindful of snacks and water consumption, more people were considering "mile-high health".
And corporate travellers have it down pat.
"For business travellers, it's particularly paramount to ensure long-haul flights aren't a barrier to productivity - that's where preparation is key," Mr Walley said.
"Setting yourself up before you board, whether that's through hydrating, planning a sleep schedule or packing nutrient-dense snacks can make all the difference."
The survey showed younger Australians were the most likely to struggle with jet lag for up to seven days or more, with Millennials affected the most, followed by Gen Z.
Move every half hour: Sweat co-founder and head trainer Kayla Itsines said even if it's just a walk to the bathroom and back, moving every half hour helps.
"You can also keep yourself moving and encourage circulation by doing exercises in your chair such as foot rotations, heel or shoulder raises, and neck stretches," she said.
Hydrate and skip the spirits: Bring a reusable water bottle with you and take regular small sips to stay hydrated. This will also help digestion and boost energy levels.
This might mean you have to go to the bathroom every half an hour, but Ms Itsines said it was worth it. You might want to book an aisle seat, in that case.
Picture: Shutterstock
"Staying super hydrated will also help to reduce swelling on long flights," she said.
Also, stick to water on long flights, if you can. Alcohol might give you a feeling of relaxation, but ultimately, it will dehydrate your body and make you feel worse when you land.
Sleep at the right time zone: Sweat trainer Kelsey Wells said having the time zone of your destination set on your phone will help you switch your body clock to your new time zone as quickly as possible. If it's time to sleep at your destination, try to get some shut eye. Likewise, if they're awake where you're flying to, try to stay awake, too.
Get moving when you land: Stick to your usual fitness routine. This might mean using the gym where you're staying, or packing some portable resistance bands. Ms Wells recommended looking for small windows in your day for exercise "snacks" such as morning stretches, lunchtime walks or taking the stairs. Download an app and try an express workout. Walk outdoors in natural light to reset your body clock.
Eat wisely: If you can select your in-flight meal ahead of time, choose one with fruit or vegetables and a serving of protein. Ms Wells recommended taking your own food with you on the plane, such as fresh fruit, vegetable sticks, nuts, popcorn or sandwiches.
"If jetlag has upset your stomach or digestion when you arrive, stick to lighter meals or foods you're used to for a couple of days," she said.
Words by Sarah Falson Sarah is ACM's travel producer. She believes regional travel is just as fun (if not better) than staying in the big cities and loves any travel experience to do with nature, animals and food!.My all-time favourite destination is ... Cornwall. From the giant seagulls to the blustery beaches, Cornish pasties and fishing villages, it stirs something romantic and seafaring in me. Next on my bucket list is … Mongolia. I want to go somewhere really unique that feels totally foreign and challenges my way of life.
My top travel tip is … Don't plan too much. Walk the streets and let it happen. And make sure you check out what's within a few blocks of your hotel - sometimes the best local food is found that way.
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