Yes, Dimming the Cabin Lights Actually Helps Fight Jet Lag

For some, jet lag may simply seem like a sad reality of air travel. However, you don’t have to accept your fate so resignedly; one little change in the cabin — the lights — can make a big difference.

While there are tons of so-called jet lag-related “travel hacks” out there, many are scams. That said, others are actually scientifically proven to work, and this is one of them.

The next time you fly, sit back and relax, and watch the cabin crew dim the cabin lights. They’re just doing their jobs, but they’re also helping you avoid major jet lag at the same time.

The Science Behind Jet Lag and Light Exposure

How does this one tiny change make such a big difference in your travel experience?

Essentially, changing the lighting — like dimming the cabin lights at a seemingly random moment — preps your body for your destination. It’s similar to how the sun going up and down tells your body to wake up or go to sleep. However, you can interrupt that message by leaving on your lights or television at night.

Recent research, released in 2023 and made possible via a partnership between the University of Sydney and Australian airline Qantas, helps to explain.

Monitoring travelers on 20-hour flights, and adjusting the in-flight experience, the research teams found that changing light exposure, meals, and sleep schedules made a huge impact. Travelers in the study reported less severe jet lag, better in-flight sleep quality, and better cognitive performance two days after the flight. Even small changes in lighting helped the travelers’ bodies adjust to a new sleep schedule.

Qantas has used this research as the basis for changing its lighting on ultra-long-haul flights. In an update from the University of Sydney, researchers confirm that “manipulating the timing, strength, and wavelengths of light during a flight” can specifically reduce jet lag by optimizing travelers’ circadian rhythms.

In-Flight Strategies To Optimize Your Travel Experience

So, if you take a Qantas flight in the near future, what could you expect to experience, lighting-wise?

While dimming the cabin lights is a good start, Qantas goes further with 12 unique lighting sequences.

For example, an “awake” broad-spectrum, blue-enriched light makes travelers alert as they adjust to their destination’s time zone. A “sunset” light tells travelers’ circadian rhythms that it’s time to go to sleep. The research also resulted in special light wavelengths that are most likely to impact the circadian rhythm, for the greatest impact possible.

If, though, you don’t plan on taking a Qantas flight anytime soon, you can still take a few tips away from the study results, and adjust your own in-flight experience to help prevent jet lag.

In addition to trying to get a little shut-eye once the cabin crew turns out the lights, also consider tailoring your in-flight dining to promote sleep. The study found that “comfort foods like soups and milk-based desserts” helped passengers fall asleep as needed, while lean proteins and fast-acting carbohydrates helped them wake up at the right times.

Try a little in-flight exercise, too. The study results likewise recommended passengers take time to stretch and exercise during their flights, to help prevent jet lag.