11 Expert Tips To Beat Jet Lag Every Time

How do travel professionals and experts beat jet lag? Steve Madgwick talks to a doctor, a former long-haul flight engineer and a travel professional to see how they suggest to combat it.

The Doctor

Dr Brian Morton, Chair, Council of General Practice, Australian Medical Association (AMA)

What causes jet lag?"

Quite simply, it occurs when we cross time zones and our body clock hasn’t adjusted to the different time zone. Normally bright light/sunlight sets our wake-up and sleep cycle and it’s this change in exposure to light where it begins."

Any long-term effects for frequent travellers?

“It may affect not only people’s moods but their behaviour and relationships too. Your interaction with people can be more aggressive, you can display poor judgement and, of course, be more drowsy than usual. Attention span, memory and reasoning abilities change so smart companies get their executives there the day before a critical meeting."

Some people say it’s possible to be jet lagged on a flight from Sydney to Perth?

“It is an east-west time difference so maybe there is some true jet lag in it, but it’s probably mainly sleep deprivation. The AMA meets in Canberra so it flies over Perth doctors, who usually come the night before, but if they come in on a morning flight, you watch them wilt during the day, virtually asleep in the meeting after lunch."

Can you beat it entirely?

“People do adapt but it’s down to changing your behaviour and knowing how to cope with it – mothers looking after young babies and shift workers do get tired, but some adapt quite well. But if you assess a passenger’s performance after a flight, with physiological tests, I think that they wouldn’t perform as well as when they’re not travelling across time zones."

The Doc’s jet lag busting tips:

1. “Take some melatonin, a natural hormone – Circadin, for example. That will help you sleep and adjust to the time difference. Simple hypnotics, such as Temazepam, can help you to adjust to a sleep cycle, but melatonin is more natural – although it doesn’t seem to work after three weeks straight."

2. “Fly during daytime if possible and then go to bed at night as normally as possible."

3. “Try to immediately adjust to the new time zone: go to bed at the right time, avoid fatty meals and caffeine, and not too much alcohol on the flight. Make sure you’re well hydrated!"

4. “If it’s still daylight when you arrive, try to expose yourself to outdoor light or high intensity artificial light – especially if you arrive at 4 or 5 in the afternoon."

The Long-Haul Flight Engineer

David Gilmore, Qantas (retired), regularly flew long-haul Sydney to London, Sydney to Los Angeles and Perth to Johannesburg as in-cockpit flight engineer.

How do airline crews deal with jet lag?

“It’s almost impossible to avoid, but it’s made easier for the crew because there was no alcohol involved, which is a contributing factor. Flying at altitude, the humidity is very low, because the cabin constantly air conditioned, so the smart ones drink water."

Did you get used to it, after 20 years of flying?

“It was worse when I was new to flying – you live in one timezone and then all of a sudden you start travelling regularly and across numerous timezones. It seemed to be harder flying to London and back. Most of the sectors were flown at night – so it should be daytime for your body but it sees that it’s night time and automatically wants to rest."

Did Qantas have guidelines?

“The consensus is that you must get some sleep before you fly. And when you’re on a stopover, if you are tired try to sleep, if you are hungry try to eat. Listen to your body, but temper it with where you are. So if you in London and it’s two in the afternoon, and you are really tired, have one or two hours sleep and set a wake-up call for yourself. So you can sort of have a normal day, without waking up at three in the morning. We had a couple of guys who tried to stay on Sydney time wherever they went but that meant they led a very isolated life – they were trying to sleep when everyone else was out enjoying themselves. They would spend two or three days by themselves."

Long term effects on you?

“I don’t think so, maybe my sleep patterns a bit. I’ve always worked broken hours so even now it’s not uncommon for me to wake up at 4.30 and 5.30 in the morning."

What the flight crew do

1. “Get as much exercise as you can. Even in your seat you can do leg stretches. When you arrive, and want to go sightseeing, walk instead of catching a cab."

2. “Hydration! An aeroplane cabin can be dryer than the Sahara and you can be there for 13 hours."

3. “If you tired have a short sleep, if you are hungry eat."

The Travel Professional

Quentin Long, owner of Australian Traveller and International Traveller magazines, travels between four and five return long-haul (plus numerous domestic) flights each year.

Does jet lag come knocking?

Yes, it’s getting worse as I get older. I wake up like a lightbulb, at all sorts of hours, and I get very tired. Now that I have two kids, I’m used to being half awake so jet lag is just an extension of this. I think I’m getting better at dealing with it though.

Your worst case?

I went to the Yukon in the middle of the Canadian summer – where the sun sets for two hours and even then it’s only just darkish. I was jetlagged at the same time so I didn’t know whether I was Arthur or Martha. I was at a hotel bar, at 30 minutes past midnight, and two blokes walked in just after finishing their golf round for a couple of beers. I was like “please, let the sun go down so my body knows when to sleep!"

Sounds punishing, any serious physical or physiological effects?

When I was working for Fairfax and flying economy all over the world (for eight months I was on a flight every week), my thyroid started playing up and my doctor said should I stop flying because of long-term stress on my body.

How Quentin fights the lag

1. “Drink a lot of water on the flight. If you are going to drink alcohol, drink three times as much water (and get an aisle seat)."

2. “As soon as you board the flight try to move your brain to the destination time frame. Sleep if you need to sleep. Sleep if it’s nighttime there."

3. “The Boeing Dreamliner plane’s big windows have made a big difference to people’s comfort and jet lag. Their pressurisation has actually made a difference to people’s fatigue."

4. “I do not travel without sleeping pills any more."

Under wide-open outback skies, discover a fossicking gem that’s managed to slip under the radar.

While the name Clermont may feel new to even the most intrepid traveller, its gilded history stretches back centuries. You’ll find it just off the highway, humming quietly under the hazy veil of Queensland’s outback sun. It’s here, hemmed in by mountains and perched atop soil heavy with the earth’s treasures, that one of Australia’s most accessible outback adventures awaits.

Thanks to deposits of gold, copper and gemstones – souvenirs left by exploding supernovas and the heave of tectonic plates – Clermont became a centre point of Queensland’s Gold Rush. And now? Australia’s fossicking capital is yours to discover.

Getting there

car driving along Capricorn Way in queensland — Take a drive through Queensland’s Mackay Isaac region. (Image: Sean Scott/ TEQ)

You’ll find Clermont in Queensland’s Mackay Isaac region. To get here, it’s an easy three-hour drive over sealed roads from Mackay. Or, if you’re heading from the Sapphire Fields of Emerald, the drive will carve out just over an hour from your day.

Whether you’re road-tripping through outback Queensland or just tracing your way through all that Australia has to offer, Clermont is remote but easily accessible.

Best accommodation in Clermont

Theresa CreekDam in clermont — Camp by Theresa Creek Dam. (Image: Riptide Creative/ TEQ)

All accommodation comes with a generous helping of country hospitality here. The choice is yours between modern hotels, parking up the camper or pitching a tent.

Theresa Creek Dam lies just outside town. Begin each day with crisp country air and bright outback sunrises. Spend the night under the sparkling country stars and your days out on the dam fishing or kayaking. Even if you aren’t camping, be sure to save space in your itinerary for an afternoon on the red dirt shore.

To stay closer to town, opt for a central hotel to base yourself between exploring and fossicking, like Smart Stayzzz Inn and Clermont Country Motor Inn .

Things to do in Clermont

three people on a tour with Golden Prospecting — Join a tour with Golden Prospecting.

One does not visit Clermont without trying their hand at fossicking. There are strict rules when it comes to fossicking, so stick to areas dedicated for general permission and make sure you obtain your license beforehand. Try your luck at McMasters , Four Mile , Town Desert, McDonald Flat and Flat Diggings . To increase your odds, sign on for a tour with the expert team at Golden Prospecting . They’ll give you access to exclusive plots and expert advice along the way.

Once you’ve tried your luck on the gold fields, head to the Clermont Township and Historical Museum . Each exhibit works like an archaeologist’s brush to dust away the layers of Clermont’s history. Like the steam engine that painstakingly relocated the entire town inch by inch to higher ground after it was decimated by flooding in 1916. See the tools that helped build the Blair Athol mine, historic fire engines, shearing sheds and all sorts of relics that make up Clermont’s story.

The historic Copperfield Chimney offers a change of pace. Legend has it that fossickers found a solid wall of copper here, over three metres high, kick-starting Queensland’s first-ever copper mine.

Bush Heli Services flying over clermont queensland — See Clermont from above with Bush Heli Services. (Image: Riptide Creative/ TEQ)

For hiking, nearby Dysart is the best place to access Peak Range National Park. Here, mountainous horizons stretch across the outback as if plucked from another world. Set off for a scenic drive along the Peak Downs Highway for access to countless geological wonders. Like the slanting rockface of Wolfang Peak. Summit it, and you’ll find yourself looking out across a scene surely conjured up by Banjo Paterson. Dry scrub dancing in the warm breeze, grazing cattle, eucalypts and the gentle creak of windmills. Don’t miss visiting Gemini Peaks, either, for one of the park’s best vistas, and a blanket of wild flowers after rain.

Then, take to the skies with a scenic helicopter tour with Bush Heli-Services . Shift your perspective and cruise above all the sights from your trip. Spots like Lords Table Mountain and Campbell’s Peak are best viewed from the skies.

Before you head home, be sure to explore the neighbouring townships. Spend a lazy afternoon in the shade of Nebo Hotel’s wrap-around verandahs . The hotel’s 1900s dance hall has since been replaced with one of the area’s biggest rodeo arenas, so consider timing your trip to line up with a boot scootin’ rodeo. Or, stop by a ghost town. Mount Britton was once a thriving town during the 1880s Gold Rush. It’s been totally abandoned and now lies untouched, a perfect relic of the Gold Rush.

Best restaurants and cafes in Clermont

meal at Commercial Hotel — Stop into the Commercial Hotel Clermont.

Days spent fossicking, bushwalking and cramming on history call for excellent coffee and hearty country meals. Luckily, Clermont delivers in spades.

Lotta Lattes Cafe is beloved by locals for a reason. Start your days here for the best caffeine fix in town and an impeccable brunch menu.

For a real country meal, an icy cold beer and that famed country hospitality, head straight to the town’s iconic hotel: the Commercial Hotel (known endearingly to locals as ‘The Commie’). It’s been a staple in Clermont since 1877. The hotel even survived the flood of 1916 when it was sawn in two and moved to higher ground.

Naturally, time spent in the outback must include calling into the local bakery. For delicious pies and a tantalising array of sweet treats, make Bluemac Bakehouse your go-to while in town.

Discover more of The Mackay Isaac region, and start planning your trip at mackayisaac.com.

11 expert tips to beat jet lag every time