Beat Jet Lag with These Friendly, Expert-Backed Travel Tips

Don’t let Jet lag slow down your adventure!

Crossing time zones is part of the journey—but it can leave your body feeling totally out of sync. Even the most seasoned explorers get hit with jet lag: restless nights, groggy mornings, foggy brains, and that “what day is it?” feeling. It’s not dangerous, but it is annoying—especially when your trip time is limited.

The good news? Jet lag doesn’t have to rule your travel story. With a few simple tweaks and smart planning, you can help your body adjust faster and start enjoying your destination from day one.

What is jet lag, anyway?

Jet lag happens when your internal clock (a.k.a. your circadian rhythm) isn’t in sync with the local time. This mismatch can lead to poor sleep, fatigue, crankiness, tummy troubles, and an all-around sense of “meh.” But with the right strategy, you can beat it—and we’re here to help.

8 Easy Ways to Outsmart Jet Lag

1. Shift Your Schedule Before You Fly

A few days before takeoff, start easing into your new time zone.

Flying east? Go to bed and wake up earlier.

Flying west? Stay up a little later and sleep in.

These tiny changes help your body ease into the rhythm of your destination.

2. Change Your Watch on the Plane

Switch your devices to your destination’s time zone as soon as you board. It’s a small move that makes a big mental difference. Use it to guide your sleep and meal times during the flight.

3. Sleep Smart Mid-Flight

If it’s nighttime where you’re headed, do your best to snooze on the plane. Bring your sleep essentials—neck pillow, eye mask, earplugs—and wind down without screens. Even a light nap can help.

4. Hydrate, Hydrate, Hydrate

Cabin air is dry. Dehydration can make jet lag worse.

Drink lots of water, skip the booze, and go easy on the coffee—especially if you plan to sleep soon after landing.

5. Keep Germs at Bay

Jet lag can weaken your immune system. Combine that with the close quarters of a flight, and it’s easy to catch something.

Wipe down your seat area, tray table, and screen (we know, we sound like that parent”, but trust us, it works!). Use hand sanitizer before eating or touching your face. Staying healthy helps you bounce back faster when you land.

6. Get Outside ASAP

Sunlight is your best ally.

Daylight tells your body it’s time to wake up and reset. Walk, eat, or relax outdoors—especially in the morning (if traveling east) or late afternoon (if heading west). Skip the nap cave and get into the local rhythm.

7. Eat and Sleep on Local Time

Even if your body says “bedtime” at noon, do your best to follow the local schedule. If you land in the morning, stay up. If it’s nighttime, aim to sleep—even if you need a little help from melatonin or a sleep aid.

Quick naps are okay (under 30 minutes!), but don’t overdo it or you’ll risk a wide-awake night.

8. Consider Melatonin for an Extra Boost

Melatonin helps reset your body clock. A small dose 1–2 hours before your desired bedtime can make it easier to fall asleep in a new time zone. It’s especially helpful when flying east. Always check with your healthcare provider first, especially if you’re on medication.

Travel Smarter, Not Sleepier

Jet lag might be a rite of passage for travelers, but it doesn’t have to steal your spark. With a little prep and a few smart habits, you’ll be feeling good, sleeping better, and soaking up every minute of your trip.