March 17th, 2025

Sleep-Friendly Travel: Best Practices for Combating Jet Lag 

Business trips often demand peak performance, but crossing time zones can leave travelers battling jet lag instead of focusing on work. A poorly managed sleep schedule can reduce productivity, impair decision-making, and even impact health. Fortunately, with proper planning and smart strategies, it’s possible to mitigate the effects of jet lag and ensure a sleep-friendly experience during your travels. 

For companies managing frequent travel, incorporating these tips into your corporate travel management program can help employees stay refreshed and perform at their best. 

What Causes Jet Lag? 

Jet lag occurs when your body’s internal clock, or circadian rhythm, struggles to adjust to a new time zone. Symptoms like fatigue, insomnia, and difficulty concentrating often worsen when traveling east, as it requires “losing” time. 

For corporate travelers, jet lag can disrupt schedules, delay meetings, and negatively affect performance. Proactively addressing it is essential for maintaining productivity on the road. 

Best Practices for Combating Jet Lag 

1. Prepare Before Departure 

• Gradually adjust your schedule: Shift your bedtime closer to the destination’s time zone a few days before your trip. For eastward travel, go to bed earlier; for westward travel, stay up later. 

• Book flights strategically: Whenever possible, choose flights that allow you to arrive in the early evening and avoid overnight red-eye flights. 

2. Stay Hydrated and Eat Smart 

• Avoid alcohol and caffeine: Both can interfere with sleep and leave you feeling dehydrated. 

• Eat light meals: Heavy foods can disrupt your digestion and make adjusting to a new schedule harder. 

3. Optimize Sleep During the Flight 

• Bring sleep essentials: Noise-canceling headphones, an eye mask, and a travel pillow can help you create a restful environment on the plane. 

• Stick to destination time: Start adjusting to the destination’s time zone by sleeping or staying awake during the flight accordingly. 

• Limit screen time: Blue light from screens can disrupt your ability to fall asleep. 

4. Manage Light Exposure at Your Destination 

• Seek sunlight: Natural light is a powerful tool for resetting your circadian rhythm. Spend time outdoors in the morning to adjust to the local schedule. 

• Block out unwanted light: Use blackout curtains or a sleep mask to ensure complete darkness during your sleep hours. 

5. Use Technology to Your Advantage 

• Jet lag apps: Tools like Timeshifter or Uplift provide personalized plans for combating jet lag based on your travel itinerary. 

• Sleep-tracking wearables: Devices that monitor sleep can help you identify patterns and make adjustments during your trip. 

6. Incorporate Rest into Your Corporate Travel Program 

A well-designed corporate travel policy can support employees’ sleep needs: 

• Book rest-friendly accommodations: TL365 can help secure hotels with soundproof rooms, comfortable beds, and wellness-focused amenities. 

• Allow buffer time: Schedule flights that give employees a day to recover before important meetings. 

• Offer flexibility: Empower travelers to choose flights and schedules that work best for their sleep preferences. 

How TL365 Corporate Travel Management Ensures Restful Trips 

At TL365, we know that well-rested employees are productive employees. That’s why we design corporate travel solutions that prioritize comfort and recovery. From selecting flights that align with your team’s schedule to booking accommodations optimized for rest, our experts are here to support your business needs. 

Travel Smarter and Sleep Better 

Combatting jet lag isn’t just about catching a nap—it’s about creating an environment that supports optimal sleep during business trips. By implementing these best practices and partnering with a trusted corporate travel management provider like TL365, your company can help employees stay energized, focused, and ready to succeed. 

Ready to take your corporate travel program to the next level? Contact TL365 today to learn how we can help.