Easily Avoid Jet Lag When Travelling To Japan.

It's time to go barefoot!

long haul jet lag Asia

Whilst I’ve talked a little before about how to beat jet lag in an article about surviving your flight to Japan, I thought it was time to delve a little deeper.

Why is it time to delve deeper? Because your time is likely more important to you now than it ever has been before.

Couple that with the fact that Japan is a bucket list destination for many and takes a load of planning, and you can begin to understand why it’s so important to make the most of each and every day over there.

How do you feel when jet lagged?

Feeling jet-lagged can incorporate a range of feelings including but not limited to mood changes, tiredness, and difficulty concentrating.

I’m by no means a doctor, but I think we all know how bad we feel when we’re tired. And that’s no way to start a holiday!

Whilst we may not be able to totally prevent jet lag when flying to Japan, here are a few ways to reduce it:

Before the flight

1. Get on the time schedule of Japan

plane window cloud to Japan
This view makes me want to be on a plane!

This is probably the most repeated suggestion about how to reduce jet lag, and it will definitely work when flying to Japan.

If you’re in the US, Japan’s time could be anything up to 14 hours ahead so you really need to plan your trip well. Especially if you’re slightly short on time.

This is likely to be a lot harder to achieve if you have a busy schedule or are part of a large family with kids, so your routine may have to be adapted rather than changed completely.

Any amount of change will make a difference in the long run, even if for just the 3 preceding days to your holiday you get up and go to bed slightly earlier or later depending on when your flight is.

2. Pick a flight that flies overnight (allowing you to sleep and wake up early)

night view out of plane window
A view from a plane window seems so romantic to me…

When traveling on a long-haul flight, I’m always a fan of one that travels overnight. Not only does this allow me to catch up on some sleep if I’ve switched around my schedule over the last few days (to get on Japan’s time), but it also helps the time pass a lot quicker.

Another great bonus of traveling at night is that by arriving in Japan early in the morning, you’ve got the whole day ahead of you to spend how you like. Plus, it’s much nicer to be able to actually see the place you’re traveling to when you’re on a transfer. That’s no fun at night!

But then again, I find it easier to sleep at pretty much any time than force myself to stay awake. You think differently!

3. Pack comfy clothes… And perhaps this dog if they let you…

jet lag comfy clothes
Is this amount of blankets an option on a plane?

This technically won’t help you prevent or reduce jet lag to Japan directly, but I highly advise packing extremely comfy clothing.

Obviously, I do imagine this is something most of you do anyway on most journeys, but it’s still worth mentioning because it’s such a good idea.

The theory is this: The comfier you are, the easier it will be to sleep, the more rested you are, the quicker you ‘Recover’, and the more you can make the most of your time in Japan.

You’re much better traveling to Japan in your comfy clothes and maybe feeling a little silly walking through the terminal with a dressing gown on than being extremely uncomfortable for 12 hours on a cramped flight.

It’s just not worth it!

Saying that I remember my Grandad and Nanny used to get dressed up for their flights (Suits and everything) because it was such a special occasion.

Oh, how times have changed!

4. Don’t book stopover flights (If you can afford not to)

Japanese peninsulas
Looks like a funky place to go!

I get it. Sometimes your only option is to choose the cheapest flights.

As much as I’ve promised myself never to fly with a budget airline again, I’m getting on a Ryanair flight in 3 days’ time…

But, if you have the money and it’s not going to impact your life too much, then I highly recommend booking a direct flight to Japan to reduce jet lag.

The first time I went to Japan I had the most disjointed flight I’d ever been on. I flew from the UK-Italy, then changed airports using a cab, and finally flew on to Haneda Airport in Tokyo.

Let me tell you now, trying to stay awake at 4 in the morning in an Italian airport to catch a delayed flight is really not ideal.

So the moral of the story is if jet lag is of huge concern to you and you have the extra money to spend, choose the direct flight!

During the flight

5. Try to sleep

sleep on your trip to Japan
The amount of money I would pay to be this comfy on a plane doesn’t exist in the world.

If all else fails, trying to sleep on your flight to Japan is likely to be the best course of action.

Before you catch those Z’s, work out what time you’ll be arriving in Japan and try to work around it.

For instance, if you’re landing in Japan in the early evening then you probably shouldn’t sleep the entire flight away. A couple of hours here and there is fine, but if you struggle to get to sleep then technically you’ll want to be tired when you arrive at your destination.

I find wearing noise-canceling headphones (or earphones) works extremely well for me. Make sure whatever you wear, they are comfy and can be worn for hours on end.

Also, I’ve just got a set of Bluetooth earphones that cannot be used with the airplane’s system, so make sure you take that into account if it’s something that bothers you.

6. Don’t drink caffeine

don't drink caffeine jet lag
Matcha is more my kinda drink!

If you want to mess up your brain, circadian rhythm, and sleep schedule, the best way to do that is by drinking caffeine.

It takes anything up to 12 hours for caffeine to be completely gone from your system. That means it’s probably best to avoid the stuff from the moment you step out of your front door to the moment you arrive at your cute Japanese Airbnb.

If you’re looking for an alternative to coffee, I would suggest giving green tea a go. It’s relatively healthy for you, has less caffeine than a cup of tea, and rather than a short burst of energy it works over a longer period of time. And it’s keeping with the culture of Japan so it’s really a win-win!

Though, if you’re strongly affected by caffeine, I would give any drinks like this a wide birth until you arrive.

So when the drinks cart comes around, take a rain check on the coffee!

After the flight

7. Stay with Japanese time

sunrise over Tokyo
If you’ve yet to see Japanese light in the spring, you’re in for a treat!

Don’t fall asleep. …or do, depending on the time you want to get there.

This is another reason I love arriving in Japan early, especially during spring. The sunrises are absolutely incredible so the ideal flight should land just before dawn and by the time you’re out of customs you should be presented with a beautiful golden glow.

It’s also a great chance to explore the city, even if you arrive at night.

Both airports are around an hour or so away from Tokyo with fantastic connections to the city with their world famous train lines. Just be careful if you arrive too late, trains tend to stop just after midnight at the airport station.

Another great tip to get over jet lag (that can only be achieved once you’re off the plane) is grounding.

Grounding or ‘earthing’, is the practice of going barefoot as soon as possible to your destination to reset your internal body clock.

It works best with grass or dirt, but any outdoor surface should suffice. And there’s actually a lot of science to back this technique.

So it’s worth a try at least! ^_^

8. Visit an Onsen or Teahouse to help relax

natural Onsen Japan

If you know you’re highly affected by jet lag no matter how much you prepare, the only way to get over it is by resting.

Luckily you can rest and relax in Japan whilst still being culturally involved in the country.

There are a plethora of things to do in Tokyo (and the rest of the country) that are both extremely relaxing and culturally enriching at the same time.

I’ve written an entire post on the most relaxing spots in Tokyo to help you get over that first tiring day and make the most of your holiday to Japan.

At a glance, there are a few great options to choose from that can be found in almost any corner of Japan. And they’re perfect options if you have a day to kill but don’t feel like doing anything too active.

Tea Houses – Incredibly peaceful places all across Japan where you’ll experience a cup of tea like never before.

Onsen – Somewhere to rest your aching body after a flight a soak in the ancient waters of Japanese hot spring.

Parks – A place to rejuvenate your mind, body, and soul by connecting with nature on a Japanese forest bathing walk.


Completely preventing jet lag on your journey to Japan is impossible, but there are ways to mitigate its effects.

Get a good amount of rest in the few days before your flight, and making sure to stay on Japan’s time are probably the most effective ways if you’re someone who tends to suffer!

Jonny Gleason

Photographer, Magazine owner, Matcha drinker. One of these is definitely the most important, just unsure which...

Instagram: @jonny.gleason

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