For many Britons eager to explore international destinations, jet lag remains a persistent challenge, often eating into precious holiday time. Older travellers, in particular, face greater difficulties adjusting to new time zones due to heightened sensitivity to circadian rhythm disruptions. To help maximise enjoyment during summer getaways, travel insurer Total Travel Protection has collaborated with Dr Hana Patel, resident sleep expert at Time4Sleep, to share practical strategies for managing sleep while abroad.

Jet lag arises when the body’s internal clock struggles to align with a new time zone, a process that can be especially taxing for older adults. Dr Patel explains: “We need less sleep as we age, in contrast to newborns, who spend 16-20 hours in sleep each day, adults need only about eight hours of sleep. Many elderly people may struggle to obtain those eight hours in one go, because our sleep patterns change as we age.”

Crossing multiple time zones exacerbates the issue. “The problems of jet lag can last for over a week if the flight crosses 10 time zones or more,” Dr. Patel notes. To ease the transition, she advises travellers to monitor their diet before flying. “I would recommend travellers try to reduce or be aware of your caffeine, alcohol and sugar intake before you travel, as they make it harder for your body to adjust.”

Her foremost advice, which she calls the “golden rule” for better sleep while travelling, is straightforward: “Try and act as if you have been living in the new time zone all along, don’t change what you would do.” This approach encourages travellers to adopt local schedules immediately, from meal times to bedtime routines, to help the body acclimatise faster.

Tips to help travellers adjust to new time zones

• Be cautious with napping. While short naps can be restorative, Dr. Patel warns against long naps or those taken late in the day. “While naps may be necessary, try not to nap for too long, as you may wake up even more tired. Long naps or naps in the late afternoon or evening can also throw off your sleep schedule.”
• Avoid alcohol and heavy meals before bed. Timing meals and drinks is critical. “Try not to drink too close to bedtime, and avoid heavy meals, caffeine, and alcohol at least three to four hours before bedtime. Light snacks like a banana or a handful of nuts can help boost melatonin production. You should also try to drink fluids to stay hydrated throughout the day.”
• Manage stress with mindfulness. Travel-related stress can disrupt sleep, especially for those not travelling for leisure. “Travel anxieties may affect sleep, as we may not always be travelling for pleasure. Try to write down lists of things you have to do, or practice mindfulness before bedtime.”
• Maintain a familiar routine. Familiarity can ease the transition to a new environment. “Try to keep to your same routine as you would at home, try and have things that remind you of home, such as the same body lotion or perfume, and try to keep worries to a minimum.”

Sarah Findlay, a travel expert at Total Travel Protection, underscores the importance of Dr. Patel’s advice for older travellers. “While it’s unfortunate that jet lag often worsens as we age, a number shouldn’t stop you enjoying a holiday abroad,” she says. “Travelling is an important part of our lifetime experience and will continue to enrich our lives as we grow older. With the right protections and systems in place, such as comprehensive travel insurance, mobility support, and well-planned itineraries, travel can become easier and more enjoyable, allowing us to keep exploring the world and getting the most out of life for longer.”