Fighting Jet Lag in Asia

Chef Daniel Green shares practical tips for staying energized across long-haul journeys

I’ve just returned from three weeks in Indonesia, Taiwan, and Thailand. Anyone who has flown from the US to Asia knows how long it can take to recover. Jet lag can linger for a week or more.

Even so, it never stops me from coming back. I love Asia too much to let a little lost sleep get in the way.

Hitting the Wall

Flying east, you often hit a wall around 4:00 PM. You feel exhausted and want to sleep, but then wake up at 3:00 AM wide awake. That early rise is usually easier to handle than flying back west. That is when your body really struggles.

Tip: Expect it. Don’t fight the early wake-ups too hard.

Food Matters

What you eat on the plane and after arrival makes a real difference. I stick to high-protein, low-carb meals. They keep you full without giving your body extra energy at the wrong time.

Late-night carb cravings hit hard when you are tired. My advice is to resist. Focus on protein and vegetables. Your body will thank you.

Tip: Bring snacks that travel well, like nuts, jerky, or boiled eggs. Even 7-Eleven in Thailand has great soft-boiled eggs with soy.

Night Flights Help

If you can, take a night flight back to the US. Hydrate, skip the alcohol, and try to sleep when possible. Boredom can make this tricky, but it is worth it.

One trick that has always worked for me is stopping in Europe for a couple of days. Flying west through London or Paris lets your body adjust more naturally. Sleep a full night there, enjoy a short stay, then continue to the US. Coming back from Asia feels much easier this way.

Using Miles Wisely

Even without a stopover, look for one-way fares and use miles strategically. Delta miles can be tricky, but partner airlines like Air France or KLM sometimes offer a one-way business class flight for around 80,000 miles. It is a small investment for better sleep and energy.

Adjusting in Thailand

Once you land, stick with high-protein, low-carb meals. A quick treadmill run or a short morning walk helps kick-start your day.

One of the things I love about Thailand is how people eat small, frequent dishes. It works perfectly when you are fighting fatigue from long flights.

I also use the Breethe app to listen to calming stories while trying to fall back asleep. It is simple, but very effective for resetting your body clock.

Late-Night Cravings

Even at home, jet lag sometimes wakes me up in the middle of the night. My body is wide awake, and I need something to fill me up without weighing me down.

My go-to is an omelette. Simple, quick, and nourishing.

One recipe that always reminds me of Thailand is a crab omelette. Traditionally, it is fried in a lot of oil, but I like to keep it light. It is packed with protein and full of flavor.

Quick Thai-Inspired Crab Omelette

Ingredients (serves 1)

• 3 eggs

• 1 small can of crab meat, drained

• 1 teaspoon fish sauce or soy sauce

• 1 teaspoon chopped fresh cilantro

• Cooking spray or a very small amount of oil

  
  

Instructions

1. Beat the eggs with the fish sauce until smooth.

2. Heat a nonstick pan over medium heat and lightly coat with cooking spray or a small amount of oil.

3. Pour in the eggs and cook for 20–30 seconds.

4. Sprinkle the crab evenly over the eggs and let cook gently for 1–2 minutes.

5. Carefully fold the omelette in half and cook another 30 seconds until set.

6. Remove from the pan, sprinkle with cilantro, and serve.

This omelette is light, high in protein, and a little taste of Thailand at any hour.

Bottom Line

Jet lag is tough, but it should not put you off Asia. For first-timers, be ready — it can be a shock at first. They say it takes about an hour per day to adjust. With thoughtful flight timing, mindful meals, a little exercise, and some tech-assisted sleep, it is very manageable.

[PHOTO: Courtesy of Chef Daniel Green]