Long-haul golf trips to destinations such as Australia, Asia, the Middle East or across the Atlantic can be the trip of a lifetime, but jet lag can spoil the first few days. Tiredness affects your concentration, coordination and enjoyment, and a stiff body after a long flight doesn't help your swing. With some planning, you can reduce the effects and arrive ready to play.
This article is general information. If you have medical conditions or take medication, ask your doctor before changing your sleep or using sleep aids.
What is jet lag?
Jet lag happens when your body clock is out of step with the local time after crossing several time zones. Symptoms include tiredness, poor sleep, difficulty concentrating, digestive upset and low energy. It is usually worse when flying east and when crossing more time zones.
Before you fly
- Shift your sleep gradually: for a few days before travelling, go to bed and wake up a little earlier (if flying east) or later (if flying west).
- Be well rested before departure; avoid a late night packing.
- Plan your flight to arrive in the afternoon or early evening if possible, so you can go to bed at a normal local time.
On the flight
- Set your watch to the destination time and try to eat and sleep according to it.
- Drink water regularly; cabin air is dry.
- Limit alcohol and caffeine, which disrupt sleep and hydration.
- Move around: walk the aisle and do gentle stretches to reduce stiffness. Read yoga for golfers.
- Use an eye mask, earplugs and a neck pillow to sleep when it's night at your destination.
When you arrive
- Get daylight: morning light helps you adjust after flying east; afternoon and evening light helps after flying west.
- Stay active but don't overdo it on day one.
- Eat at local meal times.
- Avoid long naps; a short nap of 20 to 30 minutes is fine if needed.
- Go to bed at a normal local time.
Scheduling your golf
| Day | Suggested golf |
|---|---|
| Arrival day | None, or a walk and light stretching |
| Day 1 | Practice session or a relaxed nine holes |
| Day 2 | A full round at an easier course |
| Day 3 onwards | The highlight courses and competitions |
Save the bucket-list course or the group competition for later in the trip. Read how to plan a golf trip.
On the course
- Warm up longer than usual. Read the pre-round warm-up routine.
- Hydrate and snack regularly. Read what to eat and drink on the golf course.
- Keep your routine simple; fatigue affects concentration. Read golf pre-shot routine.
- Use a cart on the first day if you're very tired.
Recovery during the trip
Long-haul trips often involve playing several days in a row. Read recovery after golf.
Frequently asked questions
How long does jet lag last?
It varies, but many people take roughly a day per time zone crossed to fully adjust, especially when flying east.
Should I play golf the day I arrive?
Usually it's better to rest, stretch and get daylight, and play a gentle session the next day.
Does jet lag affect golf performance?
Yes. Tiredness affects coordination, concentration and decision-making.
Is flying east or west worse for jet lag?
Most people find flying east harder.
The bottom line
Jet lag doesn't have to ruin a long-haul golf trip. Adjust your sleep before you go, stay hydrated and mobile on the flight, use daylight to reset your body clock and schedule an easy start to your golf. Save the best courses for when you're fully adjusted. For long-haul ideas, read golf in Australia and golf in Japan and South Korea.