Beat Jetlag — The Sleep & Recovery Travel Guide

A practical guide to reducing jet lag on long-haul flights, built from official health and travel medicine guidance rather than folk remedies. Inside: what jet lag actually is and why eastward and westward travel differ; how to shift your sleep schedule and use daylight before you fly; habits for the flight itself, including alcohol, caffeine and strategic naps; a chapter on using light differently depending on your direction of travel, with a comparison table; a dedicated chapter on caffeine, alcohol and melatonin that sticks to official NHS and CDC guidance, including melatonin’s prescription-only status in the UK; a 7-day recovery plan table you can adapt to your own route; sleep hygiene adjustments for hotel rooms; and a chapter on extra considerations for children, older travellers and people with chronic health conditions. Delivered as a clickable PDF of approximately 35 to 45 pages, last updated September 2026, for personal use.