By the Travel Gear Content Team. Updated 27 October 2026. General information only, not medical advice.
Quick answer: The most reliable ways to handle jetlag don't need a tablet: get daylight at your destination, shift your sleep schedule, stay hydrated, eat sensibly and protect your sleep with a mask, earplugs and pillow. If you're considering supplements, speak to a doctor or pharmacist first. Shop sleep travel aids.
Jetlag is a nuisance for Australians on long-haul flights. This guide covers practical, non-pharmaceutical approaches. For food, see our guide to dietary changes to beat jetlag. For supplement ingredients, see our guide to jetlag tablet ingredients, and for the full picture our travel health guide.
Stay Hydrated
Cabin air is dry, and dehydration can make tiredness feel worse. Drink water regularly before, during and after your flight, and consider herbal teas such as chamomile or peppermint. A travel water bottle you can refill makes this easier.
Use Light Wisely
Light is a strong cue for your body clock. Get outside in daylight soon after you arrive, and avoid bright screens close to bedtime if you arrive at night.
Aromatherapy
Some travellers find scents like lavender calming at bedtime. Evidence for aromatherapy and jetlag is limited, and some oils irritate skin or aren't suitable for everyone, so patch test and follow product directions. Check what you're allowed to bring on your flight.
Melatonin and Supplements
Some travellers use melatonin to help with sleep timing. In Australia melatonin is a regulated medicine, and suitability, timing and dose depend on the person and product. Speak to a doctor or pharmacist before using melatonin or any supplement, especially if you take other medications or have a health condition. See our guide to jetlag tablet ingredients.
Eat Sensibly
Light, balanced meals at local meal times can help signal the new time zone to your body. See our dietary changes guide.
Acupressure
Some people use acupressure for relaxation or nausea. Evidence is mixed, and it isn't a substitute for medical care.
Create a Sleep-Friendly Environment
Protect your sleep with a good sleep mask, earplugs and a comfortable travel pillow, both on the plane and at your destination.
Combining Approaches
Beating jetlag often takes several strategies: hydration, light, sensible eating, good sleep conditions and, if appropriate for you, advice from a health professional. Every traveller is different, so find what works for you.
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