Jet lag is like that uninvited guest who shows up just when you’re ready to kick back and enjoy your trip. You’ve crossed time zones; you’re pumped to explore, and then boom—you’re wide awake at 3 a.m., or worse, battling a nap attack at noon. But jet lag doesn’t have to mess with your travel plans. With the right hacks, you can minimize its effects and make the most of every moment, whether you’re on a quick getaway or a long adventure.
In this guide, I’ll walk you through effective strategies to overcome jet lag.
Before diving into jet lag remedies, it’s crucial to understand why jet lag happens. Jet lag occurs because your body’s circadian rhythm—basically, its internal clock—gets out of sync with the new time zone. The bigger the time difference, the more your body struggles to adjust.
Instead of thinking of jet lag as some unavoidable travel curse, think of it as a puzzle you can solve with a few tricks up your sleeve. The first step? Understanding that your body naturally responds to light, dark, and routine. With this knowledge, you can start hacking your internal clock to work with you, not against you.
If you know you’re headed somewhere far-flung, start preparing before you even leave. A week or so before your trip, gradually adjust your sleep schedule to align more closely with your destination’s time zone.
For example:
This is especially helpful for longer trips, where you’ll be spending enough time in the new zone to make the adjustment worth it. By the time you arrive, your body will be at least partially accustomed to the new schedule, making the transition easier.
Trip Trick: Set your watch to your destination’s time zone the moment you board the plane to mentally prepare for the shift.
Sleeping on the plane is an art in itself. You need to find that sweet spot between rest and staying on track with your destination’s time zone. Here are some insider tips to maximize your sleep mid-flight:
Not everyone can sleep on planes, and that’s okay. But even resting your eyes and relaxing can help reduce jet lag symptoms.
Once you arrive at your destination, your exposure to natural light can either speed up or slow down your adjustment to the new time zone. Here’s the trick: expose yourself to as much sunlight as possible during the day, especially in the early morning, to signal to your brain that it’s time to be awake.
Conversely, if you land at night, try to avoid bright lights and ease into your evening routine to signal to your body that it’s time to wind down.
Trip Trick: If you’re traveling east, aim to get morning light. If you’re heading west, try to catch the sunset. Light exposure will work with your body to naturally reset your clock.
Flying dehydrates you, and dehydration can make jet lag symptoms worse. Staying hydrated is essential—not just once you arrive but during your flight as well. Most people don’t realize just how much water they lose during long flights, especially in dry cabin air.
Trip Trick: Bring your own refillable water bottle and ask the flight attendants to refill it regularly. Staying hydrated gives you a massive advantage when it comes to shaking off jet lag.
Did you know that when you eat can affect your circadian rhythm? It’s true! Your body uses meals as a cue for when to be awake and when to sleep. Eating on your destination’s schedule can help trick your body into adjusting faster.
For example:
Many travelers swear by intermittent fasting on travel days, skipping meals on the plane entirely, and eating their first meal in the new time zone. This strategy can give your body a head start on adjusting to its new schedule.
Once you land, fight the temptation to nap immediately (I know, easier said than done!). Instead, get moving. Exercise is a great way to wake up your body and mind, signaling that it’s time to be alert and active in your new time zone.
You don’t need to hit the hotel gym if that’s not your thing. A simple walk around your new surroundings, stretching your legs, or even doing some light yoga in your room can work wonders.
Trip Trick: If you’re feeling sluggish, try a short burst of exercise like jumping jacks or a quick power walk. It can help reset your energy levels without completely exhausting you.
Naps can be a double-edged sword when it comes to jet lag. Done right, a short nap can recharge you just enough to make it through the day. But nap too long, and you’ll risk waking up groggier than before.
The sweet spot is around 20-30 minutes—just long enough to refresh your brain without entering deep sleep, which can leave you feeling disoriented.
Triptuition: Ask yourself: “Am I napping out of exhaustion or boredom?” If it’s the latter, get up and explore! Save naps for when your body truly needs rest.
While everyone’s body reacts differently, some travelers swear by natural remedies like melatonin, magnesium, and adaptogenic herbs to ease the transition between time zones.
If you’re interested in supplements, it’s best to try them out before your trip to see how your body reacts.
The key to fighting jet lag is good sleep, and you’re more likely to get quality sleep in an environment that’s comfortable and familiar. Even if you’re in a new city, you can make your sleeping space feel cozy and conducive to rest:
Trip Tales: On a trip to Japan, I stayed in a bustling city hotel that was right above a 24-hour ramen shop. The noise kept me up at first, but once I started using a white noise app on my phone, I slept like a baby—even with people slurping noodles right below me. Noise-canceling headphones were a lifesaver for my flight back, too!
One of the easiest ways to shake off jet lag is to immerse yourself in the local routine. This means eating, sleeping, and moving like the locals do.
If you’re in Spain, for example, embrace the late-night dinners and siesta culture. In Italy, enjoy leisurely meals and a relaxed pace. By aligning yourself with your destination’s natural rhythm, you’ll help your body adjust more quickly.
At the end of the day, jet lag doesn’t disappear overnight. No matter how many hacks and tips you try, it can take a few days for your body to fully adjust, especially if there’s a significant time difference.
Be patient with yourself and your body. If you’re traveling for a few days or longer, remember that it’s okay to rest when you need to and take things slow. After all, the beauty of travel isn’t just in rushing to check things off your list but in truly soaking in the experience.
Trip Tales: One time, after a red-eye flight to Paris, I tried to do everything in one day: café hopping, visiting museums, and strolling along the Seine. By mid-afternoon, I was a jet-lagged zombie, and all the croissants in the world couldn’t save me. Lesson learned: it’s okay to slow down and let yourself rest when you need to. The Eiffel Tower will still be there tomorrow!
Jet lag doesn’t have to ruin your trip if you’re prepared. With these strategies, you can arrive at your destination feeling energized and ready to make the most of your time. Whether it’s adjusting your schedule early, hydrating, or embracing local routines, these tips will help you outsmart jet lag and enjoy your travel experience to the fullest. Remember, travel is about the journey and the destination—so give yourself time to adjust and savor every moment.
