How to Ease Into a New Time Zone

From long haul flights to new routines, travelling can leave us feeling out of sync. Discover our simple rituals to help make the journey – and the days that follow – that little bit smoother.

lucy gill

Jun 25 2026

3 minute read

Your bags are unpacked. The holiday’s started. But there’s just one problem: your body still thinks it’s somewhere else.

Whether you’re heading off on a long-awaited adventure, travelling for work or managing the logistics of travelling with little ones in tow, a new time zone can take a little getting used to. And while there’s no magic formula, we have a few easy tips to help you feel settled sooner – and make the most of every moment away.

1. Start adjusting before you arrive

If you’re travelling across multiple time zones, it can help to mentally switch over before you even board the plane. Maybe it’s getting to bed or waking up one or two hours earlier than usual – or even changing your watch to local time to prep for the difference.

Once onboard, think comfort over productivity. This could look like blocking out cabin noise and dimming your environment to create the conditions that help you unwind and get some sleep. You could also try going lighter on alcohol and extra coffee as they can be dehydrating at 35,000 feet.

Small details can go a long way, too: cosy layers, a neck pillow and a familiar scent (like your favourite Hand Balm) can all help create a more relaxed journey.

And if you do have children in tow, we say sleep when they sleep. Then you can all land rested and ready for the adventure.

2. Let your destination lead

Tackling first day tiredness can be tricky: it’s so tempting to squeeze in a nap, crawl into bed early or call it a write-off altogether.

But we know the key to success is easing into local timings where you can. Being outdoors in natural daylight, moving your body gently and aiming to stay awake until the evening can make adjusting to local timings feel more manageable.

When bedtime arrives, try making your room feel as sleep-friendly as possible. Think cooler temperatures, minimal light and a slower evening routine that helps signal to your mind and body that the day is winding down.

Our Perfect Night’s Sleep Mist was made for moments like these, bringing a sense of calm to your bedroom-away-from-home – or anywhere that sleep feels a little out of sync.

3. Pack a ritual, not just the essentials

One of the best things you can bring on your travels is familiarity.

We don’t just mean your usual perfume, hairdryer or clothes. But bringing your sleep routine with you could help you sync with the time zone and get some much-needed quality kip. That pre-bed shower? Keep it. Your ‘I’ll just read 10 pages’ wind-down? Don’t stop it.

If you don’t have a sleep routine at home, there’s nothing stopping you creating one on holiday. Read our checklist for easing into a restful night’s kip, or make yours up as you go. We’ve even got the products to help: our Sleep Pen is compact enough for travel and simply rolls on your wrists as you get comfy under the covers.

Or you could stash our Wellbeing On-The-Go Travel Set in your suitcase or carry-on for small, intentional moments of wellbeing whilst away, breathing in the calming smell and turning busy days into slower, restorative evenings.

One final note: we recommend keeping whatever sleep routine you establish for when you return, too. Familiar rituals will signal to your brain that it’s time for sleep, helping you ease back into your home time zone, one night’s sleep at a time.

Jet lag isn’t always avoidable, but knowing that your body (and sleep) will need to adjust is the first step to overcoming it. And now we’ve shared how to prep before, during and after travel, all that’s left is to enjoy your trip.

So wherever you’re headed this season, don’t forget your passport, your adaptors… and a little ritual of your own (hint: our Travel Size Toiletries is a good place to start).