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How to Beat Jet Lag: 9 Tips to Help You Adjust Faster
Nothing says “I’ve arrived!” quite like being wide awake at 3:00 a.m. and ready for bed by lunchtime.
Jet lag can put a serious dent in the first few days of an otherwise fantastic trip, especially when you’re crossing multiple time zones. Your brain knows you’re in Europe, Hawaii, or halfway around the world. Your internal clock may have other ideas.
And yes, I’ve learned some of these lessons the hard way.
Long before I became a travel advisor, I was the jet lag cautionary tale.
Honolulu (HNL) ➡️ Atlanta (ATL)
Distance: 4,500+ miles
Time change: 6 hours
Mood: Unhinged
Thankfully, there are a few things you can do before, during, and after a long flight to make the adjustment a little easier.
1. Start Adjusting Before You Leave
If you're crossing several time zones, consider gradually shifting your sleep schedule a few days before departure.
Depending on which direction you're traveling, that might mean going to bed and waking up a little earlier or later than usual.
You don't have to completely switch to your destination's schedule before you leave. Even a small head start can make the eventual adjustment feel a little less dramatic.
2. Stay Hydrated
Airplane cabins are notoriously dry, and dehydration certainly isn't going to make you feel any better after a long flight.
Drink plenty of water before, during, and after your flight. Yes, this may mean a few extra trips to the airplane bathroom, but your body will thank you later.
I also like to keep water handy after arrival, especially during that first day when I'm trying to convince my body that yes, we really are staying awake.
3. Go Easy on the Caffeine and Alcohol
That airport cocktail may feel like the official start of vacation, and coffee can be awfully tempting when you're trying to stay awake.
But both caffeine and alcohol can interfere with sleep, which isn't particularly helpful when your internal clock is already confused.
You don't necessarily have to skip them altogether, but be strategic, especially during overnight flights and during your first day in a new time zone.
4. Get Up and Move
After sitting on an airplane for hours, getting up and moving around can help you feel considerably more human.
Walk around the cabin periodically when it's safe to do so, stretch your legs, and get moving again once you arrive.
Even a simple walk around your destination can help you shake off some of that post-flight fog. Bonus points if that walk involves exploring somewhere new.
5. Use Natural Light to Your Advantage
Light is one of the most important signals your body uses to regulate its internal clock.
Once you arrive, spending time outside at appropriate times can help your body begin adjusting to the new time zone.
Instead of retreating immediately to a dark hotel room, get outside. Walk around. Explore the neighborhood. Find a café. Give your body some clues that you're operating on a different clock now.
6. Beware of the Nap Trap
You know the one.
You arrive at your hotel completely exhausted and tell yourself, I'll just lie down for a few minutes.
Four hours later, you wake up confused about what country you're in.
If you absolutely can't keep your eyes open, a short power nap may help. Set an alarm and keep it brief rather than settling in for a full afternoon of sleep.
Whenever possible, try to stay awake until a reasonable local bedtime. It may not be your most energetic sightseeing day, but it can make the next morning much easier.
7. Think About Your Flight Schedule
When you have options, consider more than just the airfare when choosing your flights.
Arrival time matters, too.
I generally like an itinerary that gives me enough time after arrival to get settled, spend some time outside, have dinner, and then go to bed at a relatively normal local hour.
Once you're on the plane, start thinking in terms of your destination's time zone. If it's nighttime there, try to sleep. If it's daytime, staying awake may help you begin making the mental and physical shift before you even land.
8. Talk to Your Doctor About Melatonin
Some travelers use melatonin to help adjust their sleep schedule after crossing time zones.
Because supplements aren't appropriate for everyone and can interact with medications or health conditions, this is something to discuss with your healthcare provider rather than experimenting with for the first time in the middle of a trip.
If it's something your doctor recommends for you, make sure you understand when and how they suggest using it.
9. Give Yourself Some Breathing Room
This may be my most practical piece of advice: don't plan your most important activity for three hours after you land.
Even experienced travelers can feel pretty lousy after an overnight flight and a major time change.
Your first day is not the time I'd schedule the private Vatican tour you've dreamed about for ten years or the excursion you absolutely cannot miss.
Give yourself a little breathing room.
Take a walk. Have a good meal. See a few things. Stay awake as long as you reasonably can. Then get a good night's sleep and start fresh the next morning.
Jet Lag Happens, But It Doesn't Have to Take Over Your Trip
There isn't a magic trick that makes jet lag disappear completely. Crossing multiple time zones asks your body to adjust to a new schedule, and sometimes it takes a little while to catch up.
But planning ahead can make those first few days much easier.
Adjust your schedule when you can. Drink your water. Get outside. Keep moving. Be strategic about sleep. And whatever you do, think very carefully before taking that “quick little nap” at 2:00 in the afternoon.
Take it from the woman in the Honolulu-to-Atlanta photo.
She has seen things.
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