You step off the plane, ready to explore. But your body thinks it’s bedtime. Or breakfast. Or both.
Jet lag shows up uninvited, fogging your brain, flipping your appetite, and making even a simple walk feel like a marathon.
Ask any seasoned traveller, “Is jet lag worse going east or west?” and you’ll hear more than one strong opinion. Science has an answer, too.
Key Takeaways
- Jet lag is usually worse when flying east, such as from Australia or New Zealand to the UK or US. This direction shortens your day and makes it harder for your body to fall asleep earlier than it is used to.
- Older travellers may feel jet lag more intensely, as melatonin levels naturally decline with age and the body’s internal clock becomes less adaptable.
- Sunlight, short naps, and smart sleep tools can ease the worst of jet lag, whether you’re flying east or west.
Jet lag hits when your body clock falls out of sync with local time. But some routes throw you off more than others.
In this guide, we look at what direction makes jet lag worse, common symptoms, and how to bounce back faster.
Jump to a section:
- Which Way Is Jet Lag Worse?
- Jet Lag Symptoms
- Does Jet Lag Get Worse With Age?
- How to Ease Jet Lag Quickly
- Sleep Essentials to Handle Jet Lag
Which Way Is Jet Lag Worse?
Let’s get straight to it: most people feel worse flying east.
It’s not just in your head. There’s a biological reason why eastbound flights knock you around more than westbound ones. It all comes down to your circadian rhythm, your body’s internal clock that tells you when to sleep, eat, and wake up.
So if you’ve been wondering what direction makes jet lag worse, you’ve got your answer: east.
Why Is Travelling East Worse for Jet Lag?
We’ve already said it: travelling east tends to hit harder. But why?
A 2025 study published in Sleep, analysing more than 1.5 million nights of data, found that “sleep disruption was more severe with eastward travel and across more time zones.” People took about two days to recover their sleep duration. But when it came to sleep timing and structure, they were still off after two full weeks.
It comes down to how your body handles time shifts. When you fly east from Australia or New Zealand, like from Sydney to Los Angeles or Auckland to Dubai, you’re effectively losing hours. Suddenly, it’s bedtime well before your body feels ready to wind down. That kind of shift is much harder to manage than staying up a little later.
Your body adjusts more easily when the day feels longer. Sleeping early goes against its rhythm. You might be tired, but your brain still thinks it’s daytime.
If you’ve ever landed in the US or Middle East and found yourself wide awake at 2am, that’s eastbound jet lag at work.
Jet Lag from Australia to the UK and Back
Ask anyone who’s done the long haul to London and you’ll hear it’s no walk in the park. Whether you’re flying from Melbourne, Sydney, or Auckland, the trip to the UK usually involves over 20 hours of travel, multiple time zones, and a body clock that’s completely thrown.
So, is jet lag worse going to or from Australia from the UK? For many travellers, the flight to the UK feels harder. That’s because you’re heading west to east, which, as we’ve covered, means losing time and forcing your body to sleep earlier. If you land in the morning, you’re expected to stay awake all day after a night of patchy plane sleep. It’s a big ask.
The return trip tends to be a bit gentler. Flying from the UK to Australia or New Zealand means your day stretches out. You may arrive home tired, but your body finds it easier to adapt. Sleeping later doesn’t cause as much disruption.
Your sleep chronotype matters too. People who naturally stay up late often struggle more heading west, while early risers can find eastbound travel especially rough. If you’re an early-to-bed type landing in London, you’re asking your body to stay awake long past its comfort zone.
That said, jet lag works differently for everyone. Some bounce back quickly. Others feel foggy for a week. Still, most travellers agree: the way there hits harder.
Jet Lag Symptoms
Jet lag doesn’t always show up the same way for everyone. But most will notice a mix of mental and physical symptoms.
The most common signs include:
- Trouble falling asleep or staying asleep
- Waking up too early
- Feeling tired even after what should be a full night’s sleep
- Daytime sleepiness
- Poor concentration
- Headaches
- Digestive issues
- Mood swings or irritability
Your body’s internal clock controls more than just when you sleep. It also affects hunger, hormones, body temperature, and even how alert you feel. So when that rhythm is off, everything else tends to feel off too.
In fact, jet lag symptoms often feel a lot like what happens when you stay awake for 24 hours straight. Your brain gets foggy, your patience disappears, and even simple tasks feel harder than they should.
Does Jet Lag Get Worse With Age?
It often does.
Younger travellers tend to bounce back quickly. But for older adults, jet lag can feel heavier and last longer.
One reason is that the body’s internal clock becomes more resistant to change with age. Sleep routines settle in over time, and shifting them suddenly across time zones becomes more difficult.
A study explains that “melatonin levels decline gradually over the life-span and may be related to lowered sleep efficacy, very often associated with advancing age, as well as to deterioration of many circadian rhythms.” In other words, the systems that help us adapt to time changes don’t work quite as smoothly the older we get.
This doesn’t mean you can’t travel well as you get older. But it does mean your body may need more time and support to get back in sync.
How to Ease Jet Lag Quickly
Jet lag can feel like a fog you can’t shake, but there are a few ways to help your body reset faster.
✅ Get outside as soon as you can. Natural light helps your brain figure out what time it is. If you land in the morning, go for a short walk. If it’s evening, keep lights dim and wind down early.
✅ Avoid caffeine and alcohol for the first day or two. They mess with your sleep even more and make it harder to adjust.
✅ Eat meals at local times. Your stomach has its own clock. Getting on a local eating schedule helps signal when it’s time to be awake and when it’s time to rest.
✅ Stick to short naps. If you really can’t stay awake, aim for a nap under 30 minutes. Anything longer can make it harder to sleep later.
✅ Use sleep tools if needed. A light snack, some gentle stretching, or a good pair of blackout curtains can help you drift off at the right time.
✅ Melatonin tablets or sleep patches are another option. Some contain calming ingredients like melatonin or magnesium that may support rest while your body adjusts. Some people also find taking melatonin on a plane helpful, especially when travelling east, but it’s worth checking in with a healthcare provider before using anything new.
Sleep Essentials to Handle Jet Lag
The best way to beat jet lag is to create a sleep environment that works for you. Whether you’re adjusting to a new time zone or trying to wind down after a long flight, comfort and calm make all the difference.
That’s where the right tools help. A quality eye mask blocks out unwanted light. Comfortable, breathable sleepwear helps your body relax and settle into rest.
At Ecosa, we’ve made both with purpose so you can sleep well, wherever you are. And next time you’re wondering if jet lag is worse going east or west, you’ll be ready either way.