Beat jet lag for a smoother transition across time zones with five proven strategies used by frequent flyers, from pre-flight preparation to strategic light exposure.
Jet lag can be brutal.
Travel time is limited, and there’s no worse feeling than that foggy-headed, out-of-sync feeling that can sabotage the first few days of a trip. But it doesn’t have to be that way. With a few strategic habits, you can help your body adjust faster and start enjoying your destination from the moment you land.
Here are five tips to beat jet lag and travel like a seasoned million-miler.
Start Adjusting Before You Fly
One of the smartest ways to minimize jet lag is to ease your body into the new time zone before leaving. If you’re flying east, try going to bed and waking up earlier each day leading up to your trip. If heading west, shift later. It doesn’t have to be a dramatic change, just enough to begin resetting your internal clock. Combine this with gradually adjusting your meal times, and your body will already be partially adapted when you land.
Time Your Exposure To Light
Light is one of the most powerful tools for resetting your circadian rhythm. If you land in the morning or early afternoon, get outside and soak up the natural sunlight, even if your body clock reads nighttime. This helps signal to your body that it’s time to be alert.
Conversely, if you arrive at night or need to avoid early daylight to help your body adjust, wear sunglasses or stay indoors. Apps like Timeshifter can provide personalized light exposure plans based on your itinerary. An eye mask can be a game-changer, especially during flights that don’t match your destination’s schedule. Blocking out light can help you sleep more soundly in transit and control your body’s cues more effectively.
Stay Hydrated (That Means, Skip the Bubbly)
Airplane cabins are notoriously dry, which can dehydrate you and amplify jet lag symptoms like headaches, fatigue, and poor concentration. Drink plenty of water before, during, and after your flight to keep your body functioning at its best. A good rule of thumb: aim for a glass of water every hour in the air, and if you can, pack travel-sized electrolytes for added hydration. You probably want to avoid alcohol and caffeine, both of which can disrupt your sleep and worsen dehydration.
Be mindful of what you eat. Airline meals are often high in sodium because our taste buds become less sensitive at altitude, so food is made saltier to taste “normal.” Unfortunately, that extra salt can contribute to bloating and dehydration. Bring your own healthy snacks, opt for lighter in-flight options, and if you can, skip the airborne meals altogether. If that proves to be too difficult, especially on long-haul flights, try to align your eating times with those of your destination. Sticking to the new time zone’s meal schedule helps reset your internal clock faster.
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Resist The Nap
As tempting as it may be to take a long nap upon arrival, doing so can prolong jet lag. Try to stay awake until a reasonable local bedtime. If you’re absolutely exhausted, take a short power nap (20–30 minutes) to recharge without throwing off your new schedule. Getting active, like taking a walk or doing light exercise, can also help you push through the day.
Use Melatonin Strategically
Melatonin is a hormone your body naturally produces to regulate sleep, and taking a small dose (usually 0.5 to 3 mg) at the right time can help jump-start your adjustment. It’s most effective when flying east and trying to fall asleep earlier than usual. Always consult a healthcare provider before adding supplements to your routine, especially if you’re on other medications.
Jet lag may be an unavoidable part of long-haul travel, but with a few mindful adjustments, you can significantly reduce its impact. Planning ahead, managing your light exposure, staying hydrated, and making smart choices with naps and supplements can all help your body sync up faster. So next time you cross multiple time zones, you’ll be ready to hit the ground running—well-rested and ready to explore.
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