Jet lag recovery on Phi Phi: a first-48-hours plan

Why the trip to Phi Phi is so tiring

Jet lag happens when your body clock is still on home time while the sun and clocks around you say something else. You sleep badly at night, feel foggy in the afternoon, wake at 3am and may have an upset stomach for a few days. The CDC notes that people adapt by roughly 1 to 1.5 hours a day, so a big time difference can take several days to fully shake off.

Getting to Koh Phi Phi adds a second layer of tiredness. After a long-haul flight you usually land in Phuket or Krabi, then take a transfer and a ferry of around one and a half to two hours to Tonsai pier. By the time you check in you may have been travelling for a day or more, often with little sleep, dry cabin air and not much to drink. A lot of that “jet lag” feeling on the first day is actually dehydration and sleep loss.

Which way did you fly? Light is your best tool

Daylight is the strongest signal for resetting your body clock, so when you get it matters more than anything else.

• From Europe or the UK you have flown east, and Thailand is ahead of you. Get outside in the morning sun and dim the lights in the evening. A walk along Loh Dalum or up towards the viewpoint before breakfast is ideal.
• From Australia or New Zealand you have flown west a few hours. This is the easiest direction: get daylight in the late afternoon and you will usually adjust in a day or two.
• From the US or Canada the difference is so large that your body may shift either way. Keep strictly to local mealtimes and bedtimes, get outside in daylight during the day and expect it to take several days.

Drink more than you think on the way

Both the NHS and the CDC say staying hydrated helps with jet lag. Cabin air is very dry, and a long journey through airports, taxis and ferries in the heat dries you out further. Practical tips for the trip to Phi Phi:

• Bring an empty bottle through airport security and refill it before you board
• Drink a glass of water every hour or two on the flight, more if you’re having alcohol or coffee
• Buy water or an electrolyte drink at the pier before the ferry; the crossing is hot
• Mix an oral rehydration sachet (sold at every 7-Eleven) into water when you arrive if you feel washed out

Sleep: get onto island time fast

On the flight, try to sleep when it’s night in Thailand and stay awake when it’s day. Once you arrive, resist the long afternoon nap. A short rest of 20 to 30 minutes can take the edge off without ruining your night, but a three-hour nap usually means lying awake at 2am. Go to bed at a normal local time, keep your room cool and dark, and set an alarm for the morning.

Eat at local mealtimes

Mealtimes also help set your body clock. Eat breakfast, lunch and dinner at local times from your first day, even if you don’t feel hungry. Keep the first meals light: fresh fruit, rice dishes and soups are easy on a stomach that is still on home time. Save the spicy curries and the bucket bar for your second or third night.

What helps, and what’s hype

• Helps: daylight at the right time, sleeping on local time, short naps, regular meals, staying hydrated and some light exercise such as a swim or a walk.
• Use carefully: coffee in the morning can help you stay alert, but stop by early afternoon. Alcohol may help you nod off but makes sleep worse and dehydrates you.
• Melatonin: some travellers use it, and the CDC discusses it for jet lag, but the NHS says there isn’t enough evidence to recommend it. If you are thinking about it, ask a pharmacist or doctor whether it suits you.
• Hype: “jet lag pills”, special diets and quick-fix supplements. There is no shortcut that resets your body clock overnight.

Where an IV drip fits

An IV drip can’t reset your body clock: only light, sleep and time do that. What it can help with is the dehydration and tiredness of a long journey, which is often what makes the first day feel so rough. If you arrive drained, with a headache and a long to-do list of boat trips, a drip with fluids and B vitamins can help you feel human again faster.

On the island we offer a dive & energy IV drip for long journeys and jet lag and a simpler hydration IV drip, brought to your hotel, bungalow or boat.

Jet lag FAQ

Jet lag recovery in Thailand: your questions