How to Handle Long Flights to Asia and Beat Jet Lag: Expert Tips from 65+ Trips
Introduction
People worry too much about how long the flights to Asia are. Yes, twelve to fifteen hours is a commitment. But here's the reality: once you're there, you're there. The bigger question isn't whether the flight is worth it—it absolutely is—but how to manage both the journey itself and the jet lag that follows.
We've developed a system over more than 65 combined trips to Japan, Thailand, and Singapore that works consistently, and we're sharing it here.
Start Adjusting Before You Leave Home
Begin your preparation a day or two before departure. Get outside and spend time in sunlight—this helps regulate your circadian rhythm and sets you up for better sleep adjustment once you land.
The night before an early morning flight, stay up late. For midday or evening departures, get up as early as you can manage. You're beginning the adjustment process before you even leave home.
Essential In-Flight Strategies
Entertainment and Occupation Matter
Once you're on the plane, entertainment and occupation matter more than you might think. Bring a couple of books, download podcasts, load up your device with shows if you're a screen person. If you're traveling with someone, pack a quiet game—cards, travel chess, whatever works for you. The flight goes faster when you're engaged rather than just enduring.
The Most Important Mindset Shift
Here's the critical rule: the minute your flight takes off, stop thinking about what time it is back home. Completely. It no longer matters.
People exhaust themselves doing mental timezone math and obsessing over what time it is at their point of origin. Upon landing, this fixation becomes even more problematic. The time is what the time is at your destination—that's the only clock that matters now.
Strategic Sleep Management
On daytime flights: Stay awake as long as possible—aim for at least a third of the flight before trying to sleep, or better yet, until you genuinely feel tired.
On night flights: Stay up for a bit after takeoff, then sleep. Once you're asleep, stay asleep as long as you can.
Essential gear for quality sleep:
Noise-canceling headphones or quality earplugs
Comfortable blackout sleep mask (don't skimp on this—find one that actually works for you before the trip)
A good sleep mask and some noise cancelling headphones can go a long way
Don't Skimp on Food
Staying well-fed on long flights is critical. It's much harder to sleep when you're hungry, and airline food can be hit or miss.
Because I grew up in Hawaiʻi, I make a batch of spam musubi the day of every flight—Numata Nori from our favorite Tokyo purveyor, brown-sugar and shoyu braised spam, furikake, and Tamanishiki super premium short-grain rice. These go into my backpack before we leave for the airport. No matter how poor the flight's food turns out to be, we have something substantial to eat.
Making spam musubi to pack for long flight to Japan
Consider your own version of this. Something that remains food-safe for extended periods, easy to wrap and pack, preferably handheld. A good sandwich or simple burrito works perfectly. Whatever you choose, bring it.
Hydration and Movement
Stay hydrated throughout the flight—constantly. Get up and move around regularly. It's good for circulation and helps prevent your body from feeling completely wrecked upon landing. Avoid alcohol, which is dehydrating and doesn’t promote restful sleep as much as you might think.
Have a Detailed Arrival Plan
Brand-new airports in Asia can be tricky to navigate, especially when you're foggy from the flight. Know exactly where you're going before you land.
Navigating your arrival in Japan
Ask yourself:
Are you taking a train, taxi, or rideshare?
How do you get to that pickup point?
Will there be language barriers?
Having these details predetermined is a lifesaver when your brain isn't firing on all cylinders.
Day One is Crucial
Do everything possible to resist napping. This is the hardest part, but it's also the most important. Plan at least a couple of activities—nothing too strenuous, but enough to keep you moving and engaged so you're not tempted to crash at the hotel.
The longer you stay up on day one, the better day two will be.
Jason & Kevin taking a pre dinner stroll in Singapore to stave off the jet lag
The Dinner Reservation Trick
We always, always book a dinner reservation for our first night. This gives us a goal to work toward as the day stretches long.
For experienced Asia travelers: 8:00 or 9:00 PM works well.
For people newer to Asian travel: 6:00 or 7:00 PM makes more sense—you still push through the day, but you're not torturing yourself.
Walking into dinner at Restaurant Zen the first night in Singapore - Excitement for an amazing 3 starred Michelin meal pushes through the Jet Lag!
When the Afternoon Gets Tough
If the afternoon starts feeling impossible:
Get outside
Walk around
Stay hydrated
Caffeine is your friend (but don’t overdo it; can make it harder to sleep when it is time)
The combination of movement, fresh air, and water makes a significant difference.
Our Proven System Works
These aren't theoretical tips—they're practices Kevin and I follow on every single trip. By day two, we're both ready to go. This isn't something to be anxious about. Planning and foresight go a long way.
Ready to Tackle Your First Asia Trip with Confidence?
We've got years of insider knowledge on everything from managing long flights to navigating unfamiliar airports. Reach out and let us help you plan a journey where jet lag becomes a minor inconvenience as opposed to certain disaster.
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