Beating Jet Lag on an Insane 4 Day London -Tokyo – London Trip

London to Tokyo and back in 4 days is one of the most despised trips I hear flyers complain about. I’m here to tell you it REALLY doesn’t have to be that way ! No, really, no hyperbole or exaggeration.
I write about healthy flying and I love to put the tools I have learnt over 18 years of flying to the test from the standpoint of a nutritional therapist, frequent flyer and flight attendant and especially when I haven’t been to a destination in a couple of years, like Japan. Let me show you how.

First things first

I don’t do drugs or any kind of sleeping aids

  • The previous night I had 5.34 minutes sleep…boo hoo!
  • I had a 9.15 AM report for the BA007
  • I had 3 hours 25mins bunk rest of which I slept for 3 hours

Secrets summarised

  1. A quality pair of noise cancelling headphones for bunk rest
  2. Sleeping in a Grounding Sheet whenever I slept in Tokyo
  3. Forcing a Body Clock rest to entrain it while in Tokyo
  4. Listening to body cues and working with them
  5. Avoiding unnecessary bright lights after sundown

How I did it

Always travel with a pair of noise-cancelling headphones. Noise at aircraft engine decibel level is stressful on the entire immune system and can hinder you falling asleep. At rest time out come my Parrot Zik 2.0’s whenever I want to sleep (1).
On arrival at Haneda International I could have chosen to put on sunglasses to avoid daylight but this time I didn’t (5). On arrival at the hotel I went straight to bed for about 4 hours in my grounding sheet (2) without an alarm, (sometimes I set one) depending on what I have planned.

On waking, staying in a fasted state (no solid food), I made my way to Gold Gym for an aerobic workout (3). On returning to my hotel, I ate and did some work on my laptop ( I also use the f.lux app to dim the screen automatically as sunset approaches. As I was working I started feeling drowsy (10.30ish) so that was my cue to turn in for the night (4), again sleeping in my grounding sheet (2).

I woke up once during the night feeling hot (a cue telling me my body temperature is mid shift, i.e. at home it corresponds to the time I would be out and about and probably my body’s highest temperature. Working with this cue means staying in the dark and simply taking off some bed covers or clothes so your body can cool down again, I did this and promptly fell back off to sleep (4). If you have to go to the bathroom don’t turn on any lights.

I woke up at around 6 am local time, which is usual at home for me unless I decide to sleep in. The picture you see at the head of this article is one I took when I went for a morning walk at Rinko Park Yokohama.

Off to the gym again to entrain by raising my core body temperature, I did a mixture of weights and aerobic exercises (3). Once that was done all I had to do was stay in plain sight around the activities of the day to stay in rhythm. So working from the hotel lobby was the easy option. After a bit of shopping and something to eat, and catching up on the news, it was off to bed, again around 10.30PM.

I woke up around 6 am again a whole hour before my scheduled alarm call for pick up feeling good and toyed with the idea of going for a quick walk to the park again or round the block. In the end I didn’t but I did wander round the hotel complex for about 20 minutes. On the plane home bunk rest was again around 3+ I slept again with my Parrot Zik’s on.

Post flight back in London

I got home at around 3.15 having landed 15 minutes early, I had a cup of green tea with theanine to gently keep me alert and focussed. At 20.35 I felt the need for sleep, so off I went to bed, again sleeping in my grounding sheet and slept for 9+ hours waking up at my customary time of about 6 am. As you can guess by now, I went to the gym in a fasted state to help me acclimatise and entrain my body clock by raising my core temperature.

What are the takeaways you can use?

  1. We all have differing biochemistries but there are some broad principles we can all use to make the most of our travel plans no matter what.
  2. Some kind of routine is important to follow because it helps you recreate the order travel often disrupts.
  3. Investing in quality tools like a grounding sheet and noise cancelling headphones is crucial, SERIOUSLY do it, if you are gaining weight and sleeping badly and your hormones are running amok you won’t regret it.
  4. Beating jet lag for frequent flyers from all walks of life requires a lifestyle approach, an approach no pill can compete with for the long-term health and better results.

If you want specific coaching on how to implement these types of solutions to your jet lag and travel wellness problems contact me via the booking form on NoJetStress.com.

I offer a complementary taster session for all frequent flyers before they book a paying session so they can decide if this is the right type of solution for them.
If all my explanations sound like mumbo jumbo and you can’t make head or tail of the science behind all this you really need to contact me because beating jet lag really is backed up by scientific method and data in this age of technology.


  • We all have differing biochemistries but there are some broad principles we can all use to make the...  Buffer
  • Investing in quality tools like a grounding sheet and noise cancelling headphones is crucial,...  Buffer
  • Beating jet lag for frequent flyers from all walks of life requires a lifestyle approach, an...  Buffer