Yoga and Exercise for Jet Lag

Gentle movement and relaxation can ease the stiffness, tiredness and poor sleep of jet lag.

During the flight

• Walk the aisle every 1 to 2 hours when it is safe
• Do ankle circles, calf raises and foot pumps while seated
• Stretch neck and shoulders gently

After arrival

• A 20 to 30 minute walk in daylight helps the body clock and mood
• Gentle yoga such as cat-cow, standing forward bend, gentle twists and child's pose can ease stiff muscles
• Light exercise in the local morning or afternoon helps alertness

Before bed

• Slow belly breathing: inhale for 4 and exhale for 6 for 5 to 10 minutes
• Alternate nostril breathing (nadi shodhana) in a calm manner
• Legs up the wall and corpse pose (shavasana)
• Yoga nidra or a short guided relaxation

What to avoid

• Hard exercise within 2 to 3 hours of bedtime
• Forceful breathing such as kapalabhati and bhastrika when you are tired or dizzy
• Heavy workouts on the first day if you are very tired
• Hot yoga when dehydrated

Safety

Ask your doctor first if you have heart or lung disease, are pregnant, or have an injury. Calf pain, swelling or chest pain after a flight need medical care, not exercise.

Key point

Daylight walks and gentle stretching help recovery, and slow breathing helps sleep.

Before your appointment

Note where and when you travelled, how many time zones you crossed, and how long your sleep problems have lasted. List all medicines, melatonin, herbs and supplements you take, and your caffeine and alcohol use. Mention snoring, low mood, anxiety, leg pain or swelling, and any existing conditions such as diabetes or epilepsy. If you are pregnant or travelling with a child, say so. Ask about safe sleep aids and the warning signs that need urgent care. Call 112 for chest pain or severe breathlessness.