Flying at night, flying long distances: how to prevent fatigue and jet lag

🔄 Cập nhật lần cuối: 08/10/26

Flights to the US, Canada or Europe can last 15–24 hours including connections, usually taking off at midnight. Upon arrival, many international students take a whole week to get to sleep on time. When they study, they become sleepy and then wake up in the middle of the night. This article summarizes how to prevent jet lag when flying long distances and reduce fatigue when flying at night, based on recommendations from reputable medical agencies, so you can quickly adapt to your new life.

Jet lag and jet lag: getting it right

There are two different phenomena that are often conflated:

• Fatigue after the flight: due to sitting for a long time, lack of sleep, dry air in the cabin, stress during check-in. Usually goes away after a good night's sleep.
• Jet lag: According to CDC Yellow Book, this is a sleep disorder caused by flying quickly through at least two time zones, causing the biological clock to deviate from the local time. Symptoms include difficulty sleeping at night, daytime drowsiness, decreased concentration, fatigue, and digestive disorders.

The CDC says the body acclimates on average about 1.5 hours per day when flying west and about 1 hour per day when flying east. That means the more time zones you fly, the more days it takes to adapt.

Prepare before your flight

Adjust your bedtime in advance

The CDC suggests shifting your bedtime by about 1 hour a day for 2–3 days before flying: go to bed later if flying west (Europe, US), go to bed earlier if flying east (Australia, Japan). It doesn't need to be perfect, just a little "ahead".

Get enough sleep before the flight

Many people stay up all night packing suitcases and saying goodbye to friends - this adds up to fatigue. Please complete your luggage 2–3 days in advance (see Tips for packing a 46kg study abroad suitcase).

Choose a reasonable flight

Landing in the afternoon or early evening local time helps you only need to stay awake for a few more hours and then sleep at the new time. For long journeys, a connecting point with a reasonable waiting time will also help you get up and go, but you should avoid connecting flights that are too short – see Transit experience when flying to study abroad.

Prepare "good night" clothes

• Neck pillow, eye mask, earplugs or noise-canceling headphones.
• Light jacket, warm socks – the cabin is often cold.
• Moisturizer, lip balm, empty water bottle (pour water after screening).
• Toothbrush, wet towel for cleaning when connecting flights.

On the plane: sleep, eat and exercise

Adjust your watch to your destination time

As soon as you get on the plane, set your watch (or look at the time at your destination) and try to sleep and wake up at that time. If it's night time at your destination, sleep; If it's daytime, stay awake, read books, watch movies.

Eating and drinking

• Drink water regularly because the cabin air is very dry.
• Limit alcohol and coffee: The CDC notes they impair sleep and cause dehydration.
• Eat lightly, avoid foods that are too greasy.

Exercise to prevent blood clots

Sitting for long periods of time increases the risk of deep vein thrombosis, although the absolute risk in healthy people is very low. According to NHS Scotland (Fit for Travel) guidance:

• Get up and walk around regularly; Choose an aisle seat if possible.
• Flex your ankles and rotate your feet when sitting.
• Do not leave luggage under your feet to restrict movement.
• Avoid using sleeping pills or alcohol that make you sit motionless for long hours.
• People with risk factors should ask their doctor about compression stockings.

Upon arrival: avoid jet lag in the first few days

1. Live according to local time immediately: eat and sleep at the new time, even if your body is not used to it.
2. Get out into the daylight: light is the strongest signal that regulates the biological clock. The CDC explains that morning light helps “advance” clocks (useful when flying east), evening light helps “advance” clocks (useful when flying west).
3. Take a short nap: if you are too sleepy, only take a 20–30 minute nap, avoid taking long naps during the day.
4. Limit coffee after early afternoon to help you sleep easily at night.
5. Sleep aids: melatonin or sleeping pills should only be used after consulting a doctor; Note that many countries administer melatonin as a medicine – see Bring medicine when studying abroad.

Take 2-3 "buffer" days before starting orientation so your body can adapt; This is why you should consider carefully when Choose a flight date to study abroad. The first few days can easily make you homesick and tired Take care of your mental health while studying abroad will be helpful.

A reasonable journey helps reduce fatigue significantly. When consulting, VeDuHoc's Booker compares total flight time, takeoff - landing time, connection time and transit visa requirements to choose an option that is both economical and less tiring; At the same time, notify parents of flight information via Zalo. Refer to the service air tickets to study abroad.

Frequently asked questions

How long does it take for jet lag to go away?

Depending on the time zone and flight direction. According to the CDC, the body adapts about 1 hour/day when flying east and 1.5 hours/day when flying west, so traveling to the US may take about a week to fully stabilize.

Should I stay up all night before a night flight to get on the plane to sleep easier?

Shouldn't. Lack of sleep adds up and makes you more tired when you arrive; Get enough sleep and gradually adjust your bedtime.

Is there a lot of time difference when flying to Australia?

The difference is only about 3–4 hours so the impact is mild; Fatigue is mainly due to night flying and lack of sleep.

I'm so sleepy when I get there, should I sleep right away?

If it is daytime, you should only take a short nap of 20–30 minutes and then stay up until evening, to quickly synchronize with the local time.

Preparing well for a long flight helps you enter the first week of school in the most alert state. Need itinerary advice, contact VeDuHoc via hotline/Zalo 090.1800.918.

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