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."

Just over an hour from Melbourne, spectacular walking and hiking trails encompass ancient landscapes, forested ridgelines and volcanic peaks.

Just a short drive from the city, the urban sprawl gives way to rolling hills, mineral springs, and lush forests that will have you feeling like you’re in the bucolic countryside of France. Encompassing Daylesford , the Macedon Ranges, Castlemaine and the Central Goldfields, this pocket of Victoria is a region where nature, art, and wellness intertwine. Heritage towns hum with creativity, good food and wine, and welcoming locals. While Daylesford hikes, and those nearby, offer the chance to take a pause and reconnect with nature.

1. Hanging Rock Summit Walk

Etched into folklore, few places in Australia carry as much mystique as Hanging Rock. Rising dramatically from the plains near Woodend, this volcanic mamelon offers a beautiful nature walk. The walk begins at a gentle pace, weaving through shaded woodland before it gets a little steeper as the path starts to climb and twist to the summit. From here, you’ll have views that stretch across the Macedon Ranges. The walk is roughly 1.8 kilometres return, but the real reward lies in standing among the weathered boulders, feeling the age and energy of the earth beneath your feet.

2. Macedon Ranges Walking Trail

Macedon Ranges Walking Trail camel's hump lookout — Walk to Camel’s Hump. (Image: Clair Derwort)

The Macedon Ranges Walking Trail traverses around 19 kilometres of forest and mountain landscapes. The full trail is a six-hour circuit, with most of the walk being a grade three; however, you don’t have to tackle it all at once. There are shorter walks that will take you through the tall mountain ash forests, to tranquil picnic areas, and sweeping views from Camels Hump and the Memorial Cross. The best times of year to head out are autumn, when the mountain turns into a tapestry of crimson and gold, and spring, when wildflowers brighten the trail.

3. Mount Alexander Traverse

Towering above the goldfields near Castlemaine, Mount Alexander is a granite giant that offers some great bushwalking trails. The Mount Alexander Traverse winds along the mountain’s rocky spine through dry eucalypt forest that opens up in sections to reveal beautiful panoramas across Loddon Valley and all the way to the distant Grampians. Once a site of ancient volcanic activity (and later a gathering place for the Dja Dja Wurrung people), the mountain’s granite tors are now quiet and create a beautiful, serene atmosphere for a moment of reflection while walking.

4. Murmuring Walk

Murmuring Walk daylesford hikes — Circle the picturesque Sanatorium Lake.

Located an easy drive from Daylesford, Murmuring Walk offers something a little different. Circling Sanatorium Lake, this free audio-guided walk aims to immerse you in the rhythms of Dja Dja Wurrung, Taungurung and Wurundjeri Woi Wurrung Country by blending the sounds of nature with a multi-layered soundtrack. There are two routes to explore while you listen: a shorter loop around the lake itself and a longer circuit that extends deeper into the woodland.

5. La Gerche Forest Walk

Located in Creswick, the La Gerche Forest Walk honours the legacy of John La Gerche, a 19th-century forester who championed the regeneration of the then gold-rush-ravaged land. Today, over 100 years later, his replanting efforts have grown into a living cathedral of towering pines, oaks, and native gums. As you meander along the 2.2-kilometre circuit, you’ll find interpretive panels along the way that help tell the story of La Gerche’s vision, so you can learn as you wander.

6. Sailors Falls Loop

Just outside Daylesford, Sailors Falls tumbles through a fern-lined gorge, fed by mineral springs. Thought to be named after the sailors who jumped ship to seek gold in the area during the 1850s gold rush, the loop walk begins at the car park and descends through a cool, shaded gully to the base of the falls. From here, you’ll make the climb back via the mineral springs. It’s a short but enchanting walk – about 1.5 kilometres in total, so make a day of it by packing a picnic to sit by the springs; you’ll feel worlds away from the city.

7. Paddys Ranges Loop Walk

Further north, the Paddys Ranges State Park loop reveals a different side of Victoria’s Heartland – dry forest, golden light and hints of a gold-rush past. This protected reserve is a stronghold of box-ironbark woodland, providing vital refuge for endangered species. In spring, the forest floor is awash with the colour of over 230 species of wildflowers, so a springtime walk is a must-do. As you walk the 4.5-kilometre loop trail, keep an eye out for remnants of old mine shafts and rusted relics from the prospectors who once sought their fortunes here.

8. Mount Franklin Summit Walk

An extinct volcano turned picnic ground, Mount Franklin (known as Lalgambook to the Dja Dja Wurrung people) is one of the region’s quiet marvels. The summit walk follows a narrow, winding path through native forest to the crater’s rim, where you’ll get glimpses of farmland and forest below. It’s a moderate climb – just over an hour return, so it can easily be done if you’re camping in the surrounding reserve for a weekend nature retreat.

The trails of Victoria’s Heartland offer a chance to reconnect with the landscape, local history and yourself. Start planning your next adventure at daylesfordmacedonlife.com.au.

11 expert tips to beat jet lag every time