For travellers who enjoy venturing overseas, adjusting to timezone changes can be difficult and take up precious holiday time. While jet lag can affect us at any age, older travellers are more likely to feel the impact due to their sensitivity to circadian misalignment.

To help Brits maximise their time away this summer, travel insurer Total Travel Protection has partnered with Dr. Hana Patel, resident sleep expert at Time4Sleep, to offer essential sleep management tips.

Why does jet lag affect older travellers more?

Dr. Patel explains: “We need less sleep as we age, in contrast to newborns, who spend 16-20 hours in sleep each day, adults need only about eight hours of sleep. Many elderly people may struggle to obtain those eight hours in one go, because our sleep patterns change as we age.”

“The problems of jet lag can last for over a week if the flight crosses 10 time zones or more. I would recommend travellers try to reduce or be aware of your caffeine, alcohol and sugar intake before you travel, as they make it harder for your body to adjust.

“If I had to give one golden rule for better sleep while travelling, it would be to try and act as if you have been living in the new time zone all along, don't change what you would do.”

Dr. Patel’s top four tips to adjust to a new zone:

Be cautious of napping

“While naps may be necessary, try not to nap for too long, as you may wake up even more tired. Long naps or naps in the late afternoon or evening can also throw off your sleep schedule.

Avoid alcohol and heavy meals before bedtime

“Try not to drink too close to bedtime, and avoid heavy meals, caffeine, and alcohol at least three to four hours before bedtime. Light snacks like a banana or a handful of nuts can help boost melatonin production. You should also try to drink fluids to stay hydrated throughout the day.

Manage your stress with mindfulness

“Travel anxieties may affect sleep, as we may not always be travelling for pleasure. Try to write down lists of things you have to do, or practice mindfulness before bedtime.

Maintain the same routine

“Try to keep to your same routine as you would at home, try and have things that remind you of home, such as the same body lotion or perfume, and try to keep worries to a minimum.”

Sarah Findlay, travel expert at Total Travel Protection, encourages older travellers to use Dr. Patel’s advice and says enjoying holidays shouldn’t stop just because we get older.

“While it’s unfortunate that jet lag often worsens as we age, a number shouldn’t stop you enjoying a holiday abroad. Travelling is an important part of our lifetime experience and will continue to enrich our lives as we grow older. With the right protections and systems in place, such as comprehensive travel insurance, mobility support, and well-planned itineraries, travel can become easier and more enjoyable, allowing us to keep exploring the world and getting the most out of life for longer.”