Adjusting to Australian Time Zones: Beating Jet Lag and Staying Productive

Travelling to Australia can be an exciting adventure, but the challenge of adjusting to its time zones can often dampen the initial excitement.

Australia spans three main time zones – Australian Eastern Standard Time (AEST), Australian Central Standard Time (ACST), and Australian Western Standard Time (AWST) – with daylight saving time adding further complexity in some regions.

For tourists, movers, and international students arriving from distant countries, jet lag can make acclimating even harder. However, with the right strategies, you can adjust quickly and stay productive!

Understanding Jet Lag

Jet lag occurs when your internal body clock (often referred to as your circadian rhythm, defined as the pattern you and your body go through over 24 hours), which regulates your sleep-wake cycle, is out of sync with the local time at your destination. Symptoms of jet lag include fatigue, insomnia, irritability, and difficulty concentrating.

The severity often depends on the number of time zones crossed and the direction of travel. Flying east (e.g., from the US or Europe to Australia) typically results in worse jet lag than flying west just by the severity of different time zone changes.

Preparing Before Your Trip

In the days leading up to your departure, consider gradually shifting your sleep and meal times closer to Australian time. For instance, if travelling to Sydney (AEST), go to bed earlier or later depending on whether you’re flying from a western or eastern country. Adjusting incrementally can ease the transition.

Another travel tip is ensuring you stay hydrated in the days to come, as dehydration exacerbates jet lag. Drink plenty of water before and during your flight, and limit alcohol and caffeine, as they disrupt your sleep cycles and contribute to fatigue.

If possible, aim to land in Australia during the morning or early afternoon while you’re at it. This gives you a full day to adjust your internal clock to the new time zone before sleeping at the appropriate local bedtime.

Strategies During the Flight

Now that you’ve prepared before the flight, let’s dive into the actual long flight itself.

For starters, as soon as you board the plane, change your watch or device clock to your new location time zone. This helps to psychologically prepare you for the time difference.

If it’s night-time in Australia, it goes without saying that you should try to sleep on the plane. Use noise-cancelling headphones, earplugs, eye masks, or a neck pillow to create a comfortable environment (or whatever helps you drift away at night). Consider including other sleep aids and sleep medicine, including supplements and melatonin to put yourself at ease (but be sure to make note of side effects before use)!

Conversely, if it’s daytime, stay awake to avoid confusing your body clock further and prevent further drowsiness and other effects of jet lag.

Lastly, moving around as much as possible can help avoid jet lag, as prolonged sitting can increase fatigue. Stretch or take short walks along the aisle to improve circulation and maintain energy levels.

Adjusting on Arrival

Once you’ve made it through the long-distance flight, you can start adjusting to your destination’s time zone immediately.

Sunlight is one of the most effective ways to reset your body clock, so aim to spend time outside during daylight hours to help your body align with local time. Morning light is particularly beneficial after an eastward flight, as your body will naturally gravitate to morning behaviour.

Though it’ll be very tempting, long naps can delay your adjustment. If you must nap, limit it to 20–30 minutes early in the day, as a short nap will give you a small refresh before taking the rest of the day on.

Be sure to adopt Australian meal and sleep times as soon as possible too. Eat dinner when locals do and go to bed around 10–11 pm, even if you don’t feel tired yet to shake jet lag as soon as possible.

Staying Productive While Adjusting

Once you’ve prepared as much as you can after landing, let’s try to close out the first couple of days on a high. First, account for what your peak energy hours are and focus on high-priority work during said period. For many, this might be late morning or early afternoon when jet lag is less intense.

Ensure you take frequent short breaks, as these are pivotal for combating fatigue and keeping you focused. Use these moments to get some fresh air or do light stretches.

Finally, a balanced diet can also improve energy levels. Avoid heavy, greasy meals that may contribute to sluggishness, and opt for lighter, nutrient-rich foods instead.

Adjusting to Australian time zones doesn’t have to be daunting. By preparing in advance, adopting strategic in-flight habits, and embracing local routines upon arrival, you can minimise jet lag and maximise productivity. Whether you’re travelling for business or leisure, these tips will ensure you hit the ground running and make the most of your time down under!

https://www.youtube.com/watch?v=WUDLUMYYbUc