Jet lag after flying from the UK to Malaysia: tips for families

Malaysia is seven hours ahead of the UK during British Summer Time and eight hours ahead in winter, so jet lag is real. Shift your sleep a little before you fly, get daylight early on arrival, keep naps short and follow local meal times. Many people find flying east harder, so give yourself an easy first day.

Know the time difference

Malaysia is seven hours ahead of the UK while British Summer Time is in force and eight hours ahead when the UK is on GMT. Check the gap for your travel dates.

Before you fly

• Move bedtime and wake-up time earlier by an hour or so for a few days if you can.
• Sleep well the night before you travel.
• Plan the first day to be gentle, with no big schedule.

On the flight and on arrival

• Set your watch to Malaysian time when you board.
• Drink water and go easy on caffeine and alcohol.
• Spend time outdoors in the morning daylight to reset your body clock.
• Keep naps to 20 to 30 minutes and avoid sleeping late in the afternoon.

With babies and children

• Keep meal and bed times close to local time from day one.
• Expect broken sleep for the first few nights.
• Bring familiar bedtime items, and a plan for early waking.

If you struggle to sleep

Speak to a pharmacist or your GP before you travel. Do not take sleep aids without advice.

See the KLIA guide, the baby packing list and the Malaysia travel guide.

This page gives general travel information, not medical advice. For anything about your own health, medicines or vaccinations, speak to a pharmacist, your GP or a travel clinic, and check the NHS and TravelHealthPro before you travel.

This guide is part of our complete Malaysia travel guide for UK visitors. See all practical guides guides.