If you've ever landed after a long-haul flight and felt like your brain is on the wrong clock, you're not alone. Recovering from jet lag is about giving your body the right cues so you feel human faster. That means daylight at the right moments, nutritious meals on the new clock, a little movement and settling into a consistent bedtime at local time. That matters when you have a morning meeting, children to entertain, or a short break you want to enjoy.

We've put together a simple guide to small steps which can make a difference, including tips from Olivia Arezzolo, Novotel’s Sleep Expert. As Australia’s leading sleep expert and worldwide keynote speaker, Olivia translates sleep science into practical, actionable advice. These small steps make a big difference, and a restful Novotel stay can make it even easier.

Jet lag happens when you cross time zones faster than your circadian rhythm (your body's internal clock) can adapt. Your body still expects daylight, meals and sleep at your departure times while the new place runs on a different schedule. When it comes to managing jet lag, the goal isn't perfection on night one, but small, achievable steps.

Good to know: Direction affects how your body adjusts. Travelling west (for example, from the UK to the USA) usually feels easier because you can stay up later. Travelling east forces earlier bedtimes and can feel harder to manage. That's why morning light is especially useful after eastbound flights, while delaying early-morning bright light may help after westbound travel.

How long jet lag typically lasts by time zones crossed

Begin nudging your sleep and wake times by 20–30 minutes a day towards your destination's time zone. Small steps reduce the shock to your system and make day one easier.

For eastbound journeys, move bedtime earlier and prioritise morning light; for westbound trips, go to bed slightly later. Even small changes can help significantly.

When possible, pick flights that let you land at a reasonable local time. Arriving late afternoon or early evening gives you time for a meal, a short walk and a settled night. Novotel offers flexibility, which can be a jet lag cheat: options like late check-out help you avoid a stressful rush and protect sleep when every hour counts. When choosing a hotel for a long-haul arrival, look for a location that reduces extra travel on day one.

Cabin air is dry, and dehydration makes headaches and fatigue worse. Start hydrating the day before you fly, refill a bottle of water after security, and sip throughout the journey.

1. Limit alcohol: it fragments sleep and worsens early waking.
2. Choose water or herbal tea from the in-flight service.

It's also important to use caffeine strategically. Use it to boost morning alertness, but avoid it late in the day to protect sleep.

Set your watch or phone to the destination time and follow that schedule for meals and naps. Eating at local meal times helps signal to your body when the “day” begins and ends. If it's breakfast time at your destination, try something light and protein-rich even if you're not hungry; if it's night, resist the in-flight entertainment and prepare for rest.

Long naps can steal sleep from your first night. A short nap (around 26 minutes) has been shown to boost cognitive performance by 34% and alertness by 52%, based on NASA research. So whether you're taking business calls or planning a family day out, it's a reliable way to help you stay functional until bedtime without the grogginess of a deep sleep. Finish any nap before about 3:30 pm local time to avoid interfering with sleep that night. Use an eye mask and earplugs to fall asleep faster.

Light is the most powerful cue for your circadian rhythm. Getting early-day sunlight exposure is a great way to shift your internal body clock to match your destination.

Olivia's guideline: direct morning light within the first hour of waking

Olivia recommends 10–12 minutes of direct morning light within the first hour of waking for the first couple of mornings after arrival. She explains that "this phase advances your circadian rhythm, helping you feel more alert – it's the secret of becoming a morning person! If it’s dark when you wake up, use a ring light or sunlight simulator - it mimics sunlight."

Good to know: Light influences melatonin timing and tells your brain when to be awake. Correctly timed daylight helps you feel sleepy at the right time later, making it the fastest, most practical way to reset your circadian rhythm.

Anchor the first night by staying awake until a sensible local bedtime. Keep the evening routine calm: a meal, a short walk and dim lights will help you settle.

Avoid long naps on arrival day, especially late-afternoon sleeps that can push sleep times later into the night.

A gentle walk after arrival or dinner keeps you alert without overstimulating. It also aids digestion and offers a quiet way to see the neighbourhood or coastline.

Choose low-intensity movement rather than an intense workout on day one.

If jet lag brings early waking, make the most of that time. Early mornings are peaceful and productive, ideal for a short walk, focused work, or a family breakfast before the crowds. Waking up early in Rome with the family or for a business trip? Head out at sunrise to see the Trevi Fountain before the crowds arrive. Or if you're staying on the coast, you could go for an early swim in the sea, then enjoy a more relaxed afternoon.

If you still feel alert when locals are winding down, use it for a low-key evening: a late dinner, a calm stroll or quiet time in a hotel lounge. Late-night walks in cities like Tokyo or London can feel energising rather than exhausting when your body is still on your home clock. Once you're back, bring the lights down — after a bright evening out, dim is the cue that tells your body the day is genuinely over.

Your room matters more than usual when you're adjusting. A slightly cooler temperature overnight and minimal noise help you stay asleep through lighter jet-lagged cycles. For more practical room-based tips, read how to sleep better in a hotel.

Novotel rooms are designed to make winding down easier. Practical room features, like blackout curtains, bedside lighting and quiet shared spaces, make it easier to protect sleep and reset without turning your room into a second living room. Novotel's eco-designed beds are engineered for steady support and restorative sleep, with a 29cm-deep mattress and OEKO-TEX® and NF Environment certifications: small comforts that matter when your rhythm is out of sync.

The trick when you're travelling is consistency, not perfect conditions. Olivia recommends "Small consistent changes over time for meaningful, measurable improvements in sleep, energy, clarity, and longevity." Following the same steps each night signals to your body that sleep is coming, even when the room and time zone keep changing. Following this type of simple sequence will help your body adjust:

1. Wind down at the same local time each night, so your body clock learns the new schedule.
2. Dim the lights and put devices away 30–60 minutes before bed to encourage natural melatonin release.
3. Take a warm shower, then try a few minutes of slow breathwork to calm your mind.
4. Keep the room cool, dark and tidy, using an eye mask or blackout curtains if needed.
5. Reserve the bed for sleep only (no working, eating or scrolling) so your mind links it purely with rest.

If you wake up at 3 am, resist lying frustrated in bed, as this associates the bed with stress and wakefulness. Instead, get up and move to a dim space (like a quiet lobby or seating area), do gentle breath work, and return to bed only when sleepy again. That means your mind associates the bed with rest, making it easier to fall back asleep. It's also important to avoid bright screens and strong light, as these signal your brain to stay awake, so stick to areas with low, dim lighting.

Mealtimes are powerful cues. Eating at local breakfast time, ideally something small and protein-focused, helps your body learn when the “day” starts. Novotel offers balanced breakfast choices that help you quickly anchor your morning routine. Pair that meal with a short outdoor moment, and you've given your body two strong cues to reset.

If you're travelling as a family, it's important to get children onto local meal times quickly. Random snacking can keep everybody wired at odd hours.

Heavy late dinners and late-day caffeine intake interfere with sleep. In the first couple of days, favour lighter, earlier meals and moderate alcohol to protect those early nights. Locally sourced, plant-based meals are a great option for a lighter, nutritious meal.

Jet lag doesn't have to steal your trip. Small, repeatable habits, like timed light, local mealtimes, short naps and a calm first night, make the difference between surviving day one and enjoying it. Book a stay that protects your rest and let comfort, quiet and a great bed do some of the work for you. For ongoing tips, follow the Novotel Sleep Quest on Instagram, where Olivia Arezzolo guides a group of sleep trainees who are on a mission to sleep better. It's Novotel's Longevity Everyday philosophy in action — getting 1% better every day, from hotel to home.

Jet lag is the mismatch between local time and your internal body clock that happens after crossing time zones quickly. While your body adjusts, creating the right environment for rest can help ease the transition. Novotel offers comfortable sleeping spaces, wellness facilities and quiet areas to unwind, which can make those first few days of adjustment more manageable.

Common symptoms include difficulty falling asleep at local bedtime, waking very early, daytime sleepiness, brain fog and digestive changes. Many travellers also notice reduced concentration and lower energy levels, which is why prioritising quality sleep, hydration and recovery time after arrival is important.

The most practical route is to use daylight at the right time, eat on local time and protect your first proper night's sleep. If you arrive tired, a short nap (around 20–30 minutes) can help improve alertness without disrupting your schedule. Making use of Novotel's wellness amenities, whether that's a gym session, a swim or simply a quiet place to relax, can also help signal to your body that it's time to adapt to the new time zone.

For short trips across one or two time zones, jet lag may resolve within a day or two. Larger time shifts can take several days. Sticking to local meal times, spending time outdoors and maintaining a consistent sleep routine throughout your stay can help speed up recovery.

Westbound travel tends to be easier because it usually requires you to stay awake later, while eastbound travel often feels more challenging because it requires you to fall asleep earlier than usual. In both cases, exposure to daylight and a consistent sleep environment are among the most effective ways to help your body adapt to local time.

Olivia Arezzolo is Novotel’s Sleep Expert, Australia’s leading sleep expert and a worldwide keynote speaker. With a best-selling book in 10 countries, Olivia translates sleep science into practical, actionable advice and helps us use sleep as a strategy – for performance, leadership and longevity.

Longevity Everyday is a Novotel brand philosophy, rooted in nearly 60 years of helping people live balanced, happier lives. The Novotel 37 Collective is a growing global community of experts, creators, athletes and advocates who bring Longevity Everyday to life. Their role is simple: to make longevity practical, accessible and relevant to real life.

Through videos, interviews, practical tips and on-property experiences, the Collective translates Novotel’s four pillars - Eat, Sleep, Move and Meet - into small, achievable actions that guests can use during their stay and continue long after they leave.