Jet lag can quickly dampen the excitement of arriving in a new city or embarking on an international adventure. When your internal body clock is out of sync with your destination’s time zone, sleep issues, fatigue, and irritability often follow. Fortunately, there are science-backed tricks you can use to minimize jet lag and adjust quickly—so you can spend more time exploring and less time yawning.
Start Preparing Before You Fly
Beating jet lag starts before your plane even takes off. A few days prior to your departure, begin shifting your sleeping and eating schedule to align more closely with your destination’s time zone. If you’re traveling east, try going to bed and waking up earlier than usual. For westward travel, do the opposite—stay up later and wake later.
This gradual change helps your body start the adjustment process in advance, making the actual transition smoother when you land.
Time Your Flight Wisely
When booking your flight, consider what time you’ll be arriving at your destination. If possible, opt for a flight that lands in the early evening. This gives you time to eat dinner and wind down before trying to sleep on the local schedule. If you arrive in the morning, do your best to stay awake until at least early evening to help reset your internal clock.
Stay Hydrated—Skip the Alcohol
Air travel is dehydrating, and dehydration can worsen jet lag symptoms. Make it a point to drink plenty of water before, during, and after your flight. Avoid alcohol and excessive caffeine during the flight as these can disrupt your sleep patterns and dehydrate you further.
Bringing a reusable water bottle onboard and refilling it after security can help you stay on top of your hydration goals without relying on in-flight drink services.
Use Light to Your Advantage
Light plays a critical role in regulating your circadian rhythm. Once you arrive, try to spend time outdoors and soak in natural daylight. Exposure to light in the morning can help reset your body clock if you’ve traveled east, while afternoon and evening light is better if you’ve headed west.
If you’re arriving at night, minimize exposure to bright lights, including screens, to signal your body it’s time to wind down.
Take Short Strategic Naps
While staying awake during the day helps your body adjust, sometimes fatigue becomes overwhelming. In those cases, a short nap—ideally no longer than 30 minutes—can refresh you without interfering with your nighttime sleep.
Avoid long naps, especially in the late afternoon or evening, as they can throw off your sleep schedule and prolong jet lag symptoms.
Consider Melatonin Supplements
Melatonin is a hormone your body produces to regulate sleep. For some travelers, taking a low dose of melatonin (usually 0.5 to 5 milligrams) about 30 minutes before local bedtime can help ease the transition. It’s especially useful when traveling across five or more time zones.
Before taking any supplement, check with your doctor, particularly if you’re on medications or have health conditions.
Be Patient—But Proactive
Even with the best strategies, adjusting to a new time zone can take a day or two. On average, it takes one full day to recover from each time zone crossed. But by planning ahead, using light exposure effectively, staying hydrated, and staying active during the day, you can significantly reduce the effects of jet lag.
Whether you’re flying for business or leisure, beating jet lag means getting the most out of your time abroad. With these proven tricks, your energy, focus, and mood can keep pace with your travel itinerary—no matter how many time zones you cross.
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