Jet lag is the not-so-fun side effect of traveling across time zones. That groggy, foggy, wide-awake-at-3 a.m. feeling can throw off your entire trip. Whether you're flying for business or pleasure, adjusting quickly to a new time zone is key to making the most of your journey.
Jet lag happens when your internal body clock (circadian rhythm) is out of sync with the time at your destination. The good news? You don’t have to let it ruin the first few days of your trip. With a few science-backed strategies, you can minimize jet lag and start your adventure refreshed.
Here are 6 proven ways to avoid jet lag on long flights:
1. Adjust Your Sleep Schedule Before You Fly
One of the best ways to fight jet lag is to start adjusting your sleep pattern before you leave. If you’re flying east (losing time), try going to bed and waking up an hour earlier each day a few days before departure. If flying west (gaining time), shift your schedule later.
Gradually easing into your new time zone gives your body a head start, reducing the shock of a sudden time shift. Even a one- to two-hour adjustment can make a big difference, especially on long-haul flights.
Pro Tip: Use a sleep tracking app or alarm reminders to help nudge your schedule.
2. Stay Hydrated—Before, During, and After Your Flight
Airplane cabins are extremely dry, and dehydration can make jet lag symptoms worse. Drink plenty of water starting the day before your flight, sip water throughout the flight, and continue hydrating when you land.
Avoid alcohol and caffeine, especially during your flight. While that glass of wine might help you fall asleep, it can disrupt your sleep quality and leave you feeling more tired later.
Travel Hack: Bring a reusable water bottle and ask flight attendants to fill it. Staying hydrated also helps reduce fatigue, headaches, and muscle cramps.
3. Use Light to Reset Your Internal Clock
Light exposure is one of the most powerful tools for resetting your body clock. Your body’s circadian rhythm is heavily influenced by daylight, so you can speed up your adjustment by exposing yourself to natural light at the right time.
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If flying east: Get morning light exposure at your destination and avoid bright light in the evening.
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If flying west: Get afternoon or evening sunlight and avoid early morning light until your body adjusts.
If natural light isn’t available (like during winter travel), consider using a portable light therapy lamp to simulate daylight.
Bonus Tip: Sunglasses can help reduce light exposure when you’re trying to avoid it.
4. Sleep Smart on the Plane
Use your flight time to begin aligning your body clock with your destination. If it will be nighttime when you land, try to sleep on the plane. If it’ll be morning or daytime, try to stay awake—even if that means watching a movie or walking the aisles.
Bring sleep essentials like:
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A neck pillow
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An eye mask
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Noise-canceling headphones or earplugs
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A light blanket or scarf
These small comforts help you fall asleep faster and improve sleep quality, which can dramatically ease jet lag.
Caution: If you're considering taking a sleep aid (like melatonin), consult with your doctor first, and test it at home before your trip.
5. Get Moving After You Land
Once you arrive, resist the urge to crash right away. Instead, get outside and take a walk. Light exercise—especially in daylight—helps your body adjust faster, boosts circulation, and fights off travel fatigue.
Avoid naps that last more than 30 minutes. Short naps can help you recharge without messing up your sleep schedule, but longer ones may keep you up all night.
Try This: Plan something active but low-stress for your arrival day, like sightseeing, walking in a park, or grabbing a local coffee.
6. Eat Light and Time Your Meals
Meal timing also affects your internal clock. Try to align your eating schedule with the local time at your destination as soon as possible. This helps signal to your body when it’s time to be awake and when it’s time to rest.
Stick to light, nutritious meals while in transit. Heavy, greasy foods can slow down digestion and make you feel sluggish. Focus on lean proteins, vegetables, and complex carbs that give you steady energy.
Pro Tip: Some frequent flyers swear by fasting for 12–16 hours before breakfast time at your destination, then eating a full meal after arrival to reset the body clock.
Bonus: Know That It’s Normal and Temporary
Even with perfect preparation, you might still feel off for a day or two. Jet lag is normal, and your body will eventually adjust. Eastward travel (like from the U.S. to Europe) usually takes longer to recover from than westward travel.
The general rule: it takes about one day per time zone crossed to fully adjust—though most travelers feel better much sooner with the right strategies.
Final Thoughts
Long flights and time zone changes don’t have to derail your travel plans. With a bit of preparation and a few simple strategies, you can reduce jet lag and hit the ground running—whether you're exploring new cities, attending meetings, or lounging on a beach.
The keys to minimizing jet lag:
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Start adjusting early
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Stay hydrated
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Use light strategically
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Sleep smart on the plane
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Move and eat with purpose
So go ahead—book that long-haul flight. You’ll be ready to explore, energized, and well-rested from day one.