Jet Lag and Your Health: Tips for Acclimatising on Gili Trawangan

You’ve finally done it. After months of dreaming and what feels like an eternity on a plane, you’ve swapped the grey skies of the UK for the brilliant sunshine of Gili Trawangan. You’ve pictured this moment: turquoise waters lapping at white sandy beaches, the gentle hum of bicycles instead of roaring traffic, and a cold Bintang in hand as the sun sets. But there’s a snag. Instead of feeling blissful, your body feels like it’s been put through the wringer. You’re fuzzy, exhausted, and frankly, a bit grumpy.

Welcome, my friend, to the jarring reality of jet lag.

Gili Trawangan, a tiny jewel in the Indonesian archipelago, is a paradise that demands you be fully present to enjoy it. It’s a place to disconnect, to snorkel with turtles, and to live by the rhythm of the sun and tides. But when your internal body clock is still stubbornly on London time, it can rob you of those precious first few days of your holiday.

This isn’t just about feeling tired. This is a comprehensive guide to understanding jet lag and your health and, more importantly, a collection of practical, actionable tips for acclimatising on Gili Trawangan. We’ll cover everything from what to do before you even pack your bags to how to spend your first 48 hours on the island, ensuring you can dive headfirst into your holiday, not your pillow.

What Exactly is Jet Lag and How Does it Affect Your Health?

Before we can conquer the beast, we need to understand it. Jet lag isn’t just a fancy term for being tired after a long journey; it’s a genuine, albeit temporary, sleep disorder.

More Than Just Feeling Tired: The Science Behind Jet Lag

Deep inside your brain is a master clock known as the suprachiasmatic nucleus (SCN). This tiny cluster of cells orchestrates your body’s circadian rhythms—the 24-hour cycles that regulate everything from sleepiness and hunger to hormone release and body temperature. Think of your body clock as a finely tuned instrument, perfectly synchronised to your home environment’s cycle of day and night.

Now, imagine taking that instrument and flying it over 12,000 kilometres across seven or eight time zones. When you land in Gili Trawangan (UTC+8), your body is screaming “it’s the middle of the night!” whilst the brilliant tropical sun is telling your brain “it’s midday, get moving!” This jarring mismatch throws your entire system into disarray. Your body is trying to play its familiar tune in a completely new and different key, and the result is chaos.

“Journeys eastwards are often harder for the body to adapt to. You are essentially ‘losing’ time, forcing your body to shorten its day, something it finds more difficult than lengthening it when travelling west.”

The Unwelcome Travel Companions: Common Jet Lag Symptoms

The effects of jet lag can range from mildly annoying to completely debilitating. It’s not just fatigue; it’s a multi-pronged assault on your well-being. You might experience a cocktail of the following:

• Daytime fatigue and lethargy: This is the headline symptom. You might feel profoundly tired just when you should be exploring.
• Insomnia or disturbed sleep: When night falls on Gili, your body clock might be telling you it’s time to wake up, leading to you staring at the ceiling.
• Brain fog and difficulty concentrating: Trying to decide where to have dinner can feel like solving a complex equation.
• Digestive issues: Your circadian rhythms also control your digestive system. When they’re out of sync, you may suffer from indigestion, constipation, or diarrhoea.
• Mood changes: Don’t be surprised if you feel more irritable, anxious, or just a bit down.
• A general feeling of being unwell: Some people report headaches, nausea, and even flu-like symptoms.

Why Your Health Should Take Priority When Tackling Jet Lag

Dismissing jet lag as a minor inconvenience is a mistake. Tackling jet lag and your health go hand in hand. When your body is in a state of stress from circadian disruption, your immune system is weakened. This makes you more susceptible to picking up infections—not something you want when you’re halfway around the world. You might find yourself more vulnerable to catching a cold or the dreaded “Bali belly.” Furthermore, being exhausted and unfocused increases your risk of accidents, whether that’s tripping on an uneven path or simply making a poor decision. By proactively managing jet lag, you are not just improving your enjoyment; you are actively protecting your physical health on holiday.

Your Acclimatisation Plan: Before You Even Leave for Gili Trawangan

The battle against jet lag doesn’t begin when you land; it starts days before you even lock your front door. A bit of savvy preparation can make a world of difference.

A Few Days Out: Start Shifting Your Body Clock

You can’t jump seven time zones in an instant, but you can give your body a head start. About three to four days before your flight, begin to gradually shift your schedule closer to Indonesian time.

• Sleep: Try to go to bed and wake up 30-60 minutes earlier each day. This will start nudging your body clock in the right direction.
• Meals: Mealtimes are powerful external cues for your circadian rhythms. Try to have your breakfast, lunch, and dinner a little earlier, too.
• Light: Expose yourself to bright light in the morning to help signal to your body that the day has started sooner.

Packing for Paradise (and a Smooth Transition)

What you put in your suitcase can be your first line of defence. Besides your swimwear and shorts, consider these acclimatisation essentials:

• A reusable water bottle: Hydration is key, and having your own bottle is eco-friendly and convenient on Gili Trawangan.
• A high-quality eye mask and earplugs: These are non-negotiable for creating a dark, quiet sleep environment on the plane.
• Lightweight, breathable clothing: Think cotton, linen, and bamboo fabrics. You’ll be arriving in the heat and humidity, and comfortable clothes will help you feel fresher.
• High-SPF, reef-safe sunscreen: The sun on Gili is potent. Protect your skin from day one.
• A basic first-aid kit: Include remedies for traveller’s diarrhoea, plasters, antiseptic wipes, and any personal medications.
• A decent neck pillow: This can be a lifesaver for getting some quality sleep on the plane.

The Day of Your Flight: Setting Yourself Up for Success

How you spend your travel day can set the tone for the first few days of your holiday.

1. Get a Good Night’s Sleep: Have a solid night’s sleep before you leave. Starting an incredibly long journey already tired is a recipe for disaster.
2. Time Your Flight: If possible, book a flight that arrives in Indonesia during the daytime or early evening. This makes it far easier to force yourself to stay awake until a local bedtime.
3. Change Your Watch: The moment you board the plane, change your watch and phone to Gili Trawangan time (UTC+8). This is a simple but powerful psychological trick to start aligning your mindset with your new time zone.

Surviving the Long Haul: Tips for Your Flight to Indonesia

The flight itself is the battleground. What you do at 35,000 feet can have a huge impact on how you feel when you land.

To Sleep or Not to Sleep? Timing is Everything

Your in-flight sleep strategy is critical. Refer to your watch, now set to Gili Trawangan time.

• If it’s night-time in Gili T: This is your prime time to sleep. Use your eye mask and earplugs, avoid screens, and try to get as long a block of sleep as possible.
• If it’s daytime in Gili T: Try your best to stay awake. Watch films, read a book, or walk around the cabin. Sleeping at this point will only confuse your body clock further.

Hydration is Your Best Friend, Alcohol and Caffeine Are Not

The air in an aeroplane cabin is notoriously dry, with humidity levels around 10-20%, which is drier than the Sahara Desert. Dehydration exacerbates every single symptom of jet lag, especially fatigue and headaches.

• Drink Water: Sip water constantly throughout the flight, far more than you think you need. Aim for at least one litre for every four hours of flying.
• Avoid Alcohol: While a glass of wine might seem like a good idea to help you sleep, alcohol disrupts the quality of your sleep and is incredibly dehydrating, making it your arch-enemy.
• Limit Caffeine: A cup of coffee or tea is tempting when you’re tired, but caffeine can interfere with your ability to sleep on your new schedule. If you must have one, do so early in the flight.

Keep it Moving: Simple In-Flight Exercises

Sitting in one position for ages is terrible for your circulation and can leave you feeling stiff and even more tired.

• Walk the Aisles: Get up and walk down the aisle every hour or so.
• In-Seat Stretches: Do simple stretches in your seat, like ankle rotations, shoulder rolls, and neck stretches. This helps keep the blood flowing and reduces the risk of deep vein thrombosis (DVT).

Touchdown in Paradise: Your First 48 Hours on Gili Trawangan

You’ve made it! But the next couple of days are crucial. Your actions now will determine how quickly you can put jet lag behind you.

The Golden Rule: Sync with Local Time STRAIGHT AWAY

This is the single most important, non-negotiable tip. The second your feet touch Indonesian soil, you are living on Gili time.

• Do Not Nap: If you arrive in the morning or afternoon, resist the urge to nap with all your might. A “quick nap” of a few hours will sabotage your ability to sleep that night, prolonging the agony.
• Eat on Schedule: Have your meals at local mealtimes, even if you don’t feel hungry. Food is a powerful cue that helps to reset your internal clock.
• Stay Up: Try to stay awake until at least 9 or 10 pm local time. This will help ensure you’re tired enough to sleep through the night.

Let There Be Light! The Power of Gili T’s Sunshine

Natural light is the most powerful tool for resetting your circadian rhythm. Sunlight tells your brain to stop producing melatonin (the sleep hormone) and to be alert.

Gili Trawangan Specific Tip: As soon as you’ve checked into your hotel or bungalow, don’t hide in the air-conditioned room. Drop your bags and get outside immediately. Feel the sand between your toes, breathe in the warm, salty air, and let the bright tropical sun soak into your skin (with sunscreen on, of course!). This early light exposure is the clearest signal you can give your body that it’s in a new time zone.

Embrace ‘Island Time’: Gentle Activities to Help You Acclimatise

You don’t want to over-exert yourself on day one, but light physical activity can help you stay awake and aid the acclimatisation process. Gili Trawangan, with its relaxed vibe, is perfect for this.

• Hire a Bicycle: The main mode of transport on the island. A gentle cycle around the island (it takes about an hour) is the perfect way to get your bearings, get your body moving, and soak up the sun. The absence of cars makes it an incredibly peaceful experience.
• Go for a Swim or Snorkel: The warm, clear water is impossibly inviting. Snorkelling straight off the beach in search of Gili T’s famous turtles is a low-impact activity that will invigorate your senses.
• Walk to the West Side for Sunset: This provides a natural end-of-day cue for your body clock. Stroll over to one of the west-side beach bars, watch the spectacular sunset behind Bali’s Mount Agung, and let the encroaching darkness signal to your body that it’s time to wind down.

Napping: A Friend or Foe?

If you are absolutely flagging and must nap, stick to strict rules. A short “power nap” of 20-30 minutes can help boost alertness without impacting your night’s sleep. Avoid long naps or napping too close to your evening bedtime, as this will almost certainly see you wide awake at 2 am.

Eating and Drinking Your Way to Acclimatisation on Gili T

What you put into your body in the first few days is just as important as what you do with it.

Fuel Your Body, Reset Your Clock

Your travel-weary body doesn’t need the extra burden of digesting heavy, greasy meals. Opt for lighter, healthier options for your first few meals.

Gili Trawangan Specific Tip: Take advantage of the fresh produce the island offers.

• Fresh Tropical Fruits: Start your day with a delicious bowl of dragon fruit, mango, and papaya from a local stall.
• Grilled Fish: Many beachfront ‘warungs’ (small, local eateries) offer the day’s fresh catch, grilled over coconut husks. It’s light, healthy, and full of flavour.
• Nasi Campur: This local dish allows you to choose from a variety of small vegetable, tofu, and meat or fish dishes served with rice. It’s a great way to have a balanced meal.
• Gili Trawangan Night Market: As evening falls, head to the night market for a fantastic, affordable array of local food.

Staying Hydrated in the Tropical Heat

We’ve mentioned it for the flight, and it’s just as vital on the ground. The hot, humid climate on Gili T means you will be losing fluid much faster through sweat.

• Water, Water, Everywhere: Keep sipping water all day long. Don’t wait until you feel thirsty; by then, you’re already dehydrated.
• Fresh Coconut Water: Sold on almost every corner, coconut water is nature’s gift. It’s packed with electrolytes and is a superb way to rehydrate.
• A Safety Note: Do not drink the tap water on Gili Trawangan. Stick to bottled or filtered water at all times, even for brushing your teeth.

Creating a Sleep Sanctuary in Your Gili Trawangan Bungalow

Getting a good night’s sleep for the first few nights is the ultimate goal. Make your room a haven for slumber.

Winding Down for a Restful Night

Signal to your body that it’s time to sleep with a relaxing bedtime routine.

• Have a Warm Shower: This can help relax your muscles, and the slight drop in your body temperature afterwards can promote sleepiness.
• Avoid Screens: The blue light emitted from phones, tablets, and laptops suppresses melatonin production. Put your devices away at least an hour before bed. Read a book instead.
• Keep Your Room Cool and Dark: Use the air-conditioning or fan to keep your room comfortable. Ensure the curtains are drawn to block out any stray light.

To Medicate or Not? A Word on Sleeping Aids and Melatonin

Many travellers wonder about sleeping pills. While they might seem like a quick fix, they are often not the best solution.

• Melatonin: This is a hormone your body produces naturally to regulate sleep. A melatonin supplement, taken at the correct time (usually at local bedtime), can help shift your body clock. However, dosage and timing are critical.
• Sleeping Tablets: The NHS generally does not recommend prescription sleeping tablets for jet lag. They don’t address the root cause (the circadian misalignment) and can cause next-day grogginess, as well as carrying a risk of addiction.

Disclaimer: Always consult your GP or a pharmacist before taking any new sleep aids or supplements.

Key Takeaways

If you only remember a few things, make them these. This is your cheat sheet for conquering jet lag on Gili Trawangan.

• Sync Immediately: The moment you land, live on Gili time. Do not nap during the day on your first day.
• Seek the Light: Expose yourself to plenty of natural sunlight during the day, especially in the morning.
• Stay Hydrated: Drink more water than you think you need. Choose coconut water over cocktails on day one.
• Move Gently: Light activity like cycling or swimming will help your body adjust and keep you awake.
• Eat Wisely: Opt for light, healthy meals initially to avoid placing extra strain on your system.
• Be Patient: Give your body time. It’s normal to take a few days to feel 100%. Don’t let it spoil the start of your trip.

Frequently Asked Questions (FAQ) About Gili Trawangan Jet Lag

1. How long does jet lag normally last when travelling from the UK to Gili Trawangan?
As a rule of thumb, it takes about one day to recover for every time zone crossed. As Gili Trawangan is 7-8 hours ahead of the UK, you should expect to take at least 3-4 days to feel fully normal, although following these tips can significantly speed up the process.

2. Is it better to travel east or west for jet lag?
Most research and anecdotal evidence suggests that travelling east (like from the UK to Indonesia) is harder for the body to adapt to. You are “losing” time and have to force yourself to sleep earlier than usual, which is more difficult than staying up later.

3. Will I get jet lag on the way home to the UK?
Yes, you will likely experience it, but many people find the westbound journey easier to cope with. You will be “gaining” time, so the adjustment often involves staying up later and sleeping in, which is generally easier to do.

4. Can children get jet lag?
Absolutely, children of all ages can suffer from jet lag. The key is to try and get them onto the local time schedule as quickly as possible, just like with adults. Keep them hydrated, expose them to sunlight, and try to maintain familiar bedtime routines.

5. Are there medical clinics on Gili Trawangan if I feel unwell?
Yes, Gili Trawangan has several medical clinics that can handle common health issues like dehydration, traveller’s diarrhoea, and minor injuries. For serious emergencies, an evacuation to a hospital on the neighbouring island of Lombok would be necessary.

6. What is “Bali Belly” and how can I avoid it?
“Bali Belly” is a colloquial term for traveller’s diarrhoea. To avoid it, drink only bottled water, avoid ice in drinks unless you are sure it’s made from filtered water, be cautious with raw foods like salads, and eat at busy, reputable-looking places. Always wash your hands before eating.

Need Medical Assistance? The Best Clinics on Gili Trawangan

Even with the best preparation in the world, sometimes things don’t go to plan. Whether it’s a nasty case of dehydration, a coral cut, or a bout of that dreaded “Bali belly,” it’s reassuring to know where to turn for professional help. Your health is your most valuable asset on holiday. Should you find yourself in need of medical attention, Gili Trawangan has several reliable clinics to look after you. Consider visiting one of the top 3 clinics on the island: Warna Medica, Pillar Medika Sunset, or Pillar Medika Jambuluwuk. The staff at these facilities are accustomed to dealing with travel-related ailments and can provide prompt, efficient treatment to get you back to enjoying paradise as quickly as possible.

Don’t let jet lag steal the magic from your Gili Trawangan adventure. By following these health-conscious tips for acclimatising, you can swap fatigue for fantastic memories, ensuring you’re ready to embrace everything this incredible island has to offer from the moment you arrive. Now, go and enjoy that sunset!

Have you got any go-to tips for beating jet lag? Share them in the comments below!