10 Expert Tips to Reduce Jet Lag and Arrive Refreshed

If you’ve ever landed in a new country feeling foggy, irritable, and wide awake at 3 a.m., you’ve experienced the not-so-glamorous side of international travel: jet lag. It happens when your body’s internal clock (circadian rhythm) is out of sync with the local time at your destination.

The good news? Jet lag is manageable—and even preventable—with the right strategy.

Here are 10 expert-backed tips to help you reduce jet lag and make the most of your trip, whether you’re flying east, west, or halfway around the world:

1. Start Adjusting Your Schedule Before You Leave

A few days before your trip, start shifting your sleep schedule to better match your destination.

• Flying east? Go to bed and wake up earlier.

• Flying west? Go to bed and wake up later.

Gradually adjusting by 30–60 minutes a day can help your body adapt before you even board the plane.

2. Stay Hydrated

Dry airplane cabins + travel stress = dehydration, which worsens jet lag symptoms.

Drink water consistently before, during, and after your flight. Avoid excess alcohol and caffeine, which can disrupt sleep and dehydrate you further.

3. Use Natural Light to Your Advantage

Sunlight helps reset your internal clock. After landing:

• Expose yourself to sunlight in the morning if you’re trying to shift your schedule earlier.

• Avoid bright light at night to help your body wind down.

If natural light isn’t available, consider a light therapy box or app-based light exposure tools.

4. Consider Melatonin (With Caution)

Melatonin is a natural hormone that signals your body it’s time to sleep. A small dose (0.5–3mg) taken 30–60 minutes before your new bedtime may help, especially when flying east.

⚠️ Always consult your doctor before using supplements.

5. Set Your Watch to the Destination Time

As soon as you board the plane, switch your devices and mindset to your destination’s local time. It helps mentally prepare you to eat, sleep, and think in that time zone.

6. Move Around During the Flight

Sitting for long periods increases fatigue and stiffness.

• Walk the aisle every couple of hours

• Stretch your legs and rotate your ankles

• Avoid crossing your legs for long stretches

Keeping your circulation going helps you feel less sluggish when you land.

7. Be Strategic About Napping

Napping can help—if you do it right.

• If you arrive and it’s daytime, keep naps short (20–30 minutes).

• Avoid long naps that push back your sleep schedule.

  
  

  Save deep sleep for nighttime in your new time zone.

8. Time Your Meals

Try to eat meals on your destination’s schedule as soon as possible. Your digestive system is tied to your internal clock, so syncing meals helps you adjust faster.

9. Stick to a Sleep Routine

At your destination:

• Keep a consistent bedtime and wake-up time

• Avoid screens 1–2 hours before bed

• Use blackout curtains, white noise apps, or an eye mask if needed

Give your body every cue possible that it’s time to rest.

10. Be Patient with Yourself

Jet lag doesn’t go away instantly. A general rule of thumb:

It takes about 1 day per time zone crossed to fully adjust.

Be kind to your body. Ease into your new rhythm with light activity, healthy meals, and plenty of rest.

Final Thoughts: Jet Lag Doesn’t Have to Ground You

With a little prep and awareness, you can minimize jet lag and hit the ground running—or at least strolling with purpose! Whether you’re crossing oceans for business or chasing sunsets on vacation, use these tips to arrive alert, happy, and ready to explore.

Do you have a favorite jet lag remedy? Share your tips in the comments!