Jet lag is one of the most common challenges travelers face when crossing multiple time zones. Whether you’re heading on a business trip or a much-needed vacation, the effects of jet lag can leave you feeling tired, disoriented, and out of sync with your new destination’s time zone. Fortunately, with the right strategies, you can minimize its impact and feel more energized as you adjust to your new time zone. Here are some effective tips to help you beat jet lag and stay refreshed during long flights.

1. Adjust Your Sleep Schedule Before You Travel

One of the best ways to reduce jet lag is to prepare your body in advance. A few days before your flight, try gradually adjusting your sleep schedule to match the time zone of your destination. If you’re traveling eastward (e.g., New York to London), aim to go to bed and wake up an hour earlier each day. If you’re traveling westward (e.g., London to Los Angeles), do the opposite by shifting your sleep schedule later.

• For Eastward Flights (e.g., New York to Europe): Go to bed earlier and wake up earlier.
• For Westward Flights (e.g., New York to Los Angeles): Go to bed later and wake up later.

Tip: It’s easier to adjust to a westward time zone (delaying sleep) than to an eastward one (advancing sleep), so try to make gradual adjustments over 3–4 days.

2. Stay Hydrated Throughout Your Flight

Dehydration can make jet lag worse, as the dry air on airplanes can leave you feeling more fatigued. Drink plenty of water during your flight to stay hydrated and help combat the effects of jet lag. Avoid drinking alcohol or caffeine, as these can contribute to dehydration and disrupt your sleep patterns.

• Hydration: Aim to drink water throughout your flight, even if you’re not thirsty. A good rule of thumb is to drink a glass of water every hour during the flight.
• Electrolytes: Consider carrying an electrolyte powder or hydration tablets in your carry-on bag to add to your water and help replenish your body’s minerals.

Tip: Avoid caffeinated drinks and alcohol during your flight, as they can make it harder for your body to adjust to a new time zone.

3. Sleep Smart During the Flight

Taking short naps or getting some quality rest during your flight can help reduce jet lag, but it’s important to do so strategically. The key is to align your sleep with your destination’s time zone to help your body adjust.

• Longer Flights: If you’re traveling to a time zone that’s ahead of your home time (eastward), try to sleep on the flight so that you arrive rested. If you’re flying westward (e.g., Los Angeles to New York), staying awake during the flight can help you adjust more easily to the new time zone.
• Sleep Aids: If you have trouble falling asleep on a plane, consider using sleep aids like a neck pillow, eye mask, and noise-canceling headphones to create a more restful environment. Some people also find that taking a mild over-the-counter sleep aid or melatonin supplement can help them fall asleep more easily during the flight.

Tip: Set your watch to the time zone of your destination as soon as you board the plane. This can help your body start adjusting to the new time zone even before you land.

4. Get Plenty of Sunlight After You Arrive

Once you land, expose yourself to natural sunlight as soon as possible. Sunlight is one of the best ways to help reset your body’s internal clock (circadian rhythm) and adjust to your new time zone. Try to spend time outside, even if it’s just for a short walk, to help your body sync up with the local time.

• For Eastward Travel: If you arrive in the morning or early afternoon, spend time in the sun to help your body adjust to the earlier time zone.
• For Westward Travel: If you arrive in the evening, try to avoid bright light and stay inside until bedtime.

Tip: Don’t underestimate the power of a morning walk. Exposure to sunlight, especially in the early morning, helps trigger the natural production of melatonin and can make falling asleep easier later.

5. Stay Active During the Flight

Sitting for long periods during a flight can leave you feeling sluggish and stiff, which can exacerbate feelings of jet lag. Make sure to move around during your flight to keep your circulation going and to reduce fatigue.

• Stretching: Every hour or so, get up and stretch your legs. You can also do simple in-seat stretches like rolling your ankles and stretching your arms to keep your blood flowing.
• Walk the Aisle: If you’re on a long flight, get up to walk the aisles every couple of hours to keep your legs from cramping and your energy levels up.

Tip: Moving around also helps prevent deep vein thrombosis (DVT), a condition that can occur with prolonged periods of immobility, especially on long-haul flights.

6. Avoid Napping After Arrival (If Possible)

While it can be tempting to crash right after a long flight, especially if you’re feeling exhausted, resist the urge to nap after you arrive—particularly if it’s during the day. Napping can disrupt your ability to adjust to the new time zone, making it harder to sleep later at night.

• Stay Awake Until Bedtime: Even if you feel tired, try to stay awake until the local bedtime in your destination. This will help you get on the right sleep schedule faster.
• Keep Busy: Go for a walk, explore the city, or engage in light activities that will keep you active and awake until the evening.

Tip: If you absolutely need to nap, limit it to 20–30 minutes. This short power nap can refresh you without making it harder to fall asleep later that night.

7. Use Melatonin or Sleep Aids (With Caution)

Melatonin is a hormone that helps regulate the body’s sleep-wake cycle. Taking a melatonin supplement can be helpful for adjusting to a new time zone, particularly if you’re traveling eastward. While it’s generally considered safe, it’s important to use it properly.

• Timing is Key: Take melatonin an hour before you plan to sleep in the new time zone. If you’re traveling eastward, taking melatonin in the evening can help you fall asleep earlier. For westward flights, melatonin taken in the morning can help delay sleep until your destination’s nighttime.

Tip: Always check with a healthcare provider before using melatonin or other sleep aids, especially if you’re on medication or have health conditions.

8. Eat Light, Healthy Meals

Heavy meals, especially those rich in fats or sugars, can make you feel sluggish and contribute to jet lag. Eating light, nutritious meals will help you feel energized and aid in your adjustment to the new time zone.

• Avoid Heavy Meals: Try to avoid large, heavy meals, particularly during your flight. Instead, opt for light, easily digestible foods like fruits, vegetables, lean proteins, and whole grains.
• Eat According to Local Time: Once you arrive, try to eat meals according to the local time, which will help reset your body’s internal clock.

Tip: Avoid eating too close to bedtime, as large meals can interfere with your ability to fall asleep.

9. Try to Sleep on the Plane at the Right Time

If you’re traveling overnight, you’ll want to sync your sleep schedule with the destination’s time zone. If you’re flying eastward, try to sleep earlier in the flight, and if you’re flying westward, stay awake until your destination’s evening time.

• Eastward Flights: Try to sleep as much as possible on the flight so you can arrive rested.
• Westward Flights: Stay awake during the flight so you can adjust to the new time zone once you arrive.

Tip: Use an eye mask, neck pillow, and noise-canceling headphones to create the best environment for sleep on the plane.

10. Give Yourself Time to Adjust

Finally, remember that adjusting to a new time zone takes time, and it’s normal to feel tired for a day or two after arriving. Try not to stress about it—give yourself time to adapt, and avoid over-scheduling activities during the first couple of days.

Tip: If possible, take it easy for the first 24–48 hours after arrival to let your body adjust naturally. The more relaxed you are about the transition, the quicker you’ll adjust to the new time zone.

Final Thoughts

While jet lag can be a hassle, it’s definitely manageable with the right strategies. By adjusting your sleep schedule in advance, staying hydrated, getting plenty of sunlight, and using sleep aids like melatonin strategically, you can minimize the effects of jet lag and start enjoying your travels right away. Remember to give your body time to adjust, and you’ll soon be feeling like yourself again in no time. Safe travels!