Jet Lag, Sleep, and Staying Alert on Dive Trips

Traveling for dive trips often means long flights across multiple time zones, which can throw off your sleep schedule and leave you feeling sluggish. Jet lag can impact your diving performance, making you feel fatigued or mentally foggy—two things that don’t mix well with the responsibility and safety of diving. Here’s how to minimize jet lag, stay alert, and make sure you’re ready to dive at your best.

Adjust Your Sleep Schedule Before You Travel

If possible, start adjusting your sleep schedule a few days before your flight.

• Traveling east? Go to bed an hour earlier each night.
• Traveling west? Stay up a little later than usual.

This gradual shift can help your body adjust to the new time zone. Even small changes can make a big difference when you arrive at your destination.

Get Plenty of Rest Before Your Trip

It’s tempting to push through a late-night packing session or squeeze in extra work before you leave, but getting adequate rest before your trip is essential. Going into a long-haul flight already sleep-deprived can make jet lag worse and leave you feeling exhausted on arrival.

• Aim for 7–9 hours of sleep for at least two nights before your trip
• Plan to rest during the flight as much as possible

Stay Hydrated During Your Flight

Dehydration is a major factor in jet lag. Airplanes are notoriously dry, and dehydration can leave you feeling more fatigued and groggy.

• Drink plenty of water throughout the flight. I have been experimenting with a sport drink powder from Skratch
• Avoid alcohol and excessive caffeine
• Hydrating properly helps your body adjust more quickly after landing

Spend Time in Natural Light

Once you arrive at your destination, expose yourself to natural sunlight as much as possible. This helps your body reset its internal clock.

• Arriving during the day? Get outside for a walk or short activity
• Arriving in the evening? Avoid bright lights and try to sleep soon

Sunlight exposure signals to your body that it’s time to stay awake and helps you adjust faster to the new time zone.

Take Short Naps If Needed

If you’re feeling incredibly fatigued after your flight, short naps can help—but keep them brief (around 20 minutes) to avoid disrupting your sleep schedule.

• Avoid long naps that lead to grogginess or sleep cycle interference
• Nap early in the day, not close to bedtime

Avoid Napping Too Close to Dive Time

If you're diving shortly after arrival, avoid napping right before your dive. It can:

• Disrupt your overnight sleep
• Reduce energy during the dive

Try to stay active until bedtime. If needed, nap after the dive once you're settled.

Adjust Your Diving Schedule if Necessary

If you’re jet lagged when you arrive, consider easing into your diving itinerary:

• Schedule lighter dives or a rest day at the start
• Communicate with your dive operator—they understand jet lag
• Avoid high-risk or deep dives until you’re feeling fully alert

Final Thoughts

Jet lag and sleep deprivation can make you feel like you're not firing on all cylinders, but with a little planning and strategy, you can minimize its effects. Proper hydration, adjusting your schedule before and after travel, and making sure you’re well-rested are key to staying alert and dive-ready. When you arrive at your dive destination, give your body the time it needs to adjust, and you’ll be diving at your best in no time.