Planning a Business Class Flight to Avoid Jet Lag

Jet lag causes your first few days of vacation to be spent tired, sleepless, and dragging yourself around. When traveling across multiple time zones your circadian rhythms, or internal clock becomes confused by local time at your destination causing you to experience jet lag. Symptoms can include insomnia, daytime fatigue, inability to concentrate, and changes in digestion.

Luckily there are ways to plan ahead to avoid jet lag completely. By strategically planning your flight times and packing the comfort of a lie-flat bed in business class travelers arrive refreshed and ready to go. Follow these eight steps to plan your long haul business class flight so you can beat jet lag on your next vacation.

Why Business Class Helps with Jet Lag 

Before we get into the tips for beating jet lag, let’s discuss why business class travel helps.

Sleep is one of the best ways to prepare yourself for a time change on long haul flights. When you sleep horizontally on a fully lie-flat seat you'll be able to get deeper levels of sleep than what you would do upright.

“I’ll sleep anywhere.” We’ve all heard frequent travelers say this. Sleeping well on a long flight is far easier when you have a bed to sleep in. This is basically a perk of flying business class.

Aside from more sleep, business class seats offer more space and a quieter environment. Making it easier for your body to relax and recharge on your flight.

Step 1: Start Adjusting as Early as Possible 

Your jet lag preparation starts before you leave for the airport.

Experts recommend adjusting your sleep schedule as soon as you book your flight. Shift your bedtime and wake up time by one hour each day so that you’re already close to your destination’s schedule by the time you take off.

“I try to go to bed and wake up an hour earlier each day when I’m traveling to Europe.”

Many travelers have the same routine before a long flight. Start shifting your sleep schedule so you don’t shock your body with a sudden time change.

A few valuable tips for you to consider: 

• Go to bed earlier for eastward destinations 
• Go to bed later for westward destinations 
• Wake up earlier to prep for eastward trips
• Push back your wake up time for westward flights

Step 2: Book Your Flight Times Strategically

Believe it or not, but when you book your flight can actually play a role in reducing jet lag.

You ideally want to be sleeping when it’s nighttime at your destination. If your flight arrives at night or early morning that is a great sign that you can sleep through the flight.

Travel experts recommend aligning your sleep schedule on the flight with your destination as much as possible. Eating, sleeping and waking up according to local time where you land.

“If I change my watch to local time when I get on the plane, I mentally prepare myself to think in that time zone.”

A lot of travelers will do this when they get on the plane. It tricks your mind into thinking you’ve already arrived.

When you book flights keep these tips in mind:

• Look for overnight flights if possible 
• Try to arrive in morning/early evening time frames
• Don’t be afraid of red-eye flights that allow you to sleep

Step 3: Sleep on Your Business Class Bed 

One of the biggest perks of flying business class is your seat will fully flatten into a bed.

A lot of people make the mistake of staying awake for the entire flight to watch movies and TV shows. Then trying to sleep a few hours before landing.

Take advantage of that bed as soon as the food service is complete. Sleep for at least 4-6 hours and get a decent chunk of sleep.

Pack an eye mask and earplugs to block out light and noise. Or a pair of noise-canceling headphones. Creating a dark and quiet environment will allow you to relax and fall asleep faster.

You should also avoid staring at screens until you go to sleep. Blue light from phones and tablets suppresses melatonin levels which make it more difficult for your body to fall asleep.

Think of your business class seat as a bed, not just a comfy chair.

Step 4: Stay Hydrated, Avoid Alcohol 

The air in planes is very dry which dehydrates your body. When you're dehydrated you feel more tired and it can worsen your jet lag symptoms.

Make sure to drink plenty of water on the flight. Some experts recommend one cup of water for every hour you’re in the air.

You should also avoid drinking alcohol or too much caffeine before trying to sleep on the plane. Alcohol will dehydrate you even more and make sleeping difficult.

Step 5: Get Up and Move Around When You Can

Long flights can make your body feel stiff and tired once you arrive.

Moving around and stretching helps with circulation on long flights. Try to stand up and walk up and down the cabin every couple of hours.

Consider doing these simple stretches: 

• Walking up and down the aisle 
• Standing stretches 
• Roll your ankles and legs while seated

These little tips will help keep your body moving and increase blood flow.

Step 6: Time Your Meals Right 

Timing your meals can also help reset your body clock.

Eat meals according to the time of your destination. If it’s bedtime where you’re landing, have a light snack. If you would be eating breakfast at your destination, eat a breakfast meal on the plane.

Avoid heavy meals late at night on the flight. Your metabolism is closely tied to your circadian rhythm so eating accordingly can help you adjust quicker.

Step 7: Use Light to Your Advantage 

Exposure to sunlight is one of the most effective ways to set your internal body clock.

Get outside and into the sunlight as soon as you land. Walk around in the daylight and avoid sitting in dark areas.

If you arrive at night, avoid bright lights and head to sleep early. You should be tired from adjusting your sleep schedule before your flight.

Using sunlight to your advantage can help you acclimate quicker.

Step 8: Don’t Take Long Naps 

New to an area and feeling tired? Fight the urge to take a long nap.

While you may be tempted to take a 3-hour nap when you first arrive. Longer naps can actually cause you to feel more sluggish from jet lag. If you need to take a nap, don’t sleep for more than 20-30 minutes.

Try to make it through your first day without napping. Going to sleep at your normal bedtime will help your body adjust quicker.

Many passengers say that taking a long nap after landing is the worst thing you can do. You’ll feel like jet lag is taking longer to end.

Plan the Perfect Business Class Flight With Us

When you book business class, you’ll have many seat options to choose from. From fully lie-flat suites with lots of privacy to older business class seats that only recline at an angle.

You want a seat that will help you sleep as comfortably as possible. Not all flights are created equal when you’re trying to avoid jet lag.

Travel Business Class can help you not only find discounted fares in business class, but we can help guide you to flights with the best seating options for long haul travels. So you not only save money on business class but arrive well rested from your flight.

Take the stress out of planning and booking long flights by letting us help you find the ideal seat and flight. Long flights won’t feel so bad when you’re flying comfortably in business class.