There’s nothing quite like stepping off a plane in a new country, golf bag in hand, ready to play on courses you’ve dreamt of. But if you’ve just travelled across time zones, jet lag can sneak in and leave you feeling groggy and out of sorts. For a trip that’s meant to be fun, relaxing, and memorable, jet lag can get in the way. Whether you’re treating yourself or giving a weekend golf getaway as a gift, arriving fresh and energised makes all the difference.
Start Preparing Before You Fly
Getting ahead of jet lag begins before you’ve even left home. A few days before your trip, start shifting your sleep and wake times slightly to match the time zone of your destination. If you’re heading east, try going to bed earlier. If you’re travelling west, keep yourself awake a little longer in the evening. This helps your body clock adjust gradually, making the change less of a shock when you arrive.
It also helps to get a good night’s sleep before your flight. While it might be tempting to pull an all-nighter thinking you’ll sleep on the plane, this rarely works out as planned. Being well-rested before you fly gives you a stronger base to work from.
Stay Hydrated During Your Journey
Flying dries you out more than you might realise. The air in planes is low in humidity, which can leave you feeling sluggish, headachy, and tired. Drinking water regularly throughout the flight can help you stay alert and reduce fatigue. Avoid too much alcohol or caffeine while you’re on board, as both can dehydrate you and mess with your sleep cycle.
Pack a refillable water bottle and top it up once you’re through security. Having it on hand encourages you to drink little and often, which is much better than trying to catch up after you land.
Time Your Sleep Wisely
If you land and it’s still daytime, try to stay awake until the local evening. Getting outside in natural daylight is one of the best ways to reset your body clock. Light plays a huge role in regulating your sleep-wake cycle, so the more sunlight you get early in the day, the better.
On the other hand, if you arrive late at night, avoid bright lights and screens. Use an eye mask if you need to block out unfamiliar surroundings and help your body relax and unwind. A short nap can be helpful, but keep it under 30 minutes, or you might find it harder to sleep later.
Ease into the Rhythm with Your First Round
It’s tempting to hit the course right away, especially if you’re short on time. But if your body is still adjusting, booking an early tee time could leave you struggling to focus. Try scheduling your first round for later in the day or even the next morning. Use your arrival day to get settled, explore the local area, and maybe visit the driving range. This helps you find your footing without burning out too soon.
A gentle warm-up round also gives you the chance to get used to the conditions. Different grasses, climates, and course layouts can all feel unfamiliar at first. Taking it easy means you’ll play better once you’re properly rested.
Make the Most of Your Trip
Your time away should be about enjoying new courses, playing at your best, and taking in the surroundings. With a bit of planning and a few simple habits, jet lag doesn’t need to get in the way.
From tweaking your sleep routine to staying hydrated and using light to your advantage, these steps can help you arrive feeling more alert and ready to play. Give yourself the chance to adjust and ease into your rounds, and you’ll get far more from the experience.
A golf holiday should leave you feeling energised, not exhausted. With the right approach, you’ll be ready to make the most of every hole.