Travel Season Means Jet Lag Season: how long-haul trips affect our sleep and what actually helps, according to health data

As Australians gear up for a record summer of international travel, long-haul flights are back on the itinerary, along with the unwelcome return of jet lag. Whether it's the US for a family holiday, seeing the sights in Europe, Thailand for a beach escape, or the Maldives for a luxury getaway, the long journey overseas can throw even the best sleepers off track.

Global sleep insights from Finnish health-tech company ŌURA reveal just how much our body clocks struggle as we cross time zones and what travellers can do to minimise the hit.

The Body vs the Time Zone: what jet lag really does

"Jet lag occurs when our circadian rhythm, our internal body clock, falls out of sync with the local time," says Dr Rebecca Robbins, sleep researcher and advisor at ŌURA.

Dr Robbins said ŌURA recently analysed 1.5 million nights of sleep from more than 57,000 Oura Ring users worldwide, which showed how sleep patterns shifted before and after nearly 65,000 long-haul flights, uncovering key findings relevant for Australians heading overseas.

Key findings from the research were:

• Most travellers regain normal sleep duration within 48 hours,
  but sleep timing and quality can take up to 15 days to fully recover.
• Eastbound travel (such as flying from Australia to the US) is significantly harder on the body than westbound routes.
• Eastbound trips delay falling asleep and reduce both REM and deep sleep.
• Your "chronotype" matters:
  Early risers struggle more travelling east, while night owls struggle more heading west.

Wearable technology, such as Oura Ring are becoming increasingly popular for travellers because it allows users to understand their chronotype, track sleep changes and monitor physiological responses such as temperature and heart-rate shifts - signals that the body is adjusting to a new time zone.

Six jetlag solutions for Aussie travellers

Dr Robbins shares six practical ways to rebalance your body clock, backed by sleep science, to help Aussie travellers heading overseas adjust to the local timezone more easily.

1. Prepare before you fly

Shift your bedtime gradually a few days before departure.

• Travelling east? Go to bed earlier.
• Travelling west? Stay up later.
  Even adjusting in 15-30 minute increments helps your body arrive better aligned with the destination.

2. Use light as your medicine

Sunlight is the strongest regulator of circadian rhythm.

• Morning light speeds adaptation, especially after eastbound travel.
• After westbound flights, avoid bright evening light to help fall asleep.
  Screen time tip: carry blue-light filtering glasses.

3. Cool your body to sleep better

A cooler room helps trigger the body's natural sleep response. A warm shower before bed can assist - once you step out, your body temperature drops, signalling that it's time for sleep.

4. Melatonin, the gentle option

Dr Robbins recommends a small dose (1-2 mg) of high-quality melatonin instead of reaching for sleeping pills. Melatonin supports the body's natural rhythm without the grogginess.

5. Move your body just a little

Light exercise helps regulate your internal clock because movement reduces stress hormones and improves sleep quality. Try:

• a stroll after you arrive,
• sun yoga salutations in your room,
• a slow jog in the nearest park.

6. Keep naps short and strategic

After an overnight flight, a nap can help but don't exceed 90 minutes. Then get outside into daylight for faster adjustment. ŌURA's guided breathing and short meditations can also help you wind down.

A smarter way to travel well

Oura Ring and the ŌURA app offer travellers a personalised view of how their body responds to long-haul flying - and provide guidance to restore sleep, energy and performance more quickly.

As Australians embark on a packed travel season, understanding how to manage jet lag could be the difference between spending your first days overseas exploring, or recovering.