How to Prevent Jet Lag: 9 Smart Strategies for a Smoother Start to Your Trip

There’s nothing worse than landing in a dream destination… and spending the first two days groggy, wide awake at 3 a.m., or dragging yourself through dinner.

Jet lag happens when your body’s internal clock struggles to adjust to a new time zone—and while it’s common, there are ways to make the transition easier.

Here are my top tips to help prevent jet lag so you can hit the ground rested and ready.

1. Adjust Your Sleep Schedule Before You Travel

A few days before your trip, try shifting your bedtime (and wake time) gradually toward your destination’s time zone. Even just an hour earlier or later each day can make a difference and help your body ease into the new rhythm.

2. Stay Hydrated

Flying is incredibly dehydrating, and dehydration can make jet lag worse. Drink plenty of water before, during, and after your flight. Skip the sugary drinks and sodas—your body will thank you.

3. Avoid Caffeine and Alcohol

Tempting as that airport latte or in-flight wine may be (and I am ALWAYS tempted), both caffeine and alcohol can interfere with your sleep cycle. If you want to feel your best when you land, stick to water or herbal tea during the flight.

4. Move Your Body

A little light exercise—whether it’s walking the airport terminal, stretching mid-flight, or taking a quick walk after arrival—can help reset your internal clock and improve circulation.

5. Choose Flights That Align With Local Time

When possible, pick a flight that lands in the morning or afternoon at your destination. This gives you a full day to adjust and makes it easier to stay awake until local bedtime.

Bonus tip: Try to eat and sleep on the plane according to your destination’s time zone—it’ll help ease the transition.

6. Get Natural Sunlight

One of the best ways to reset your circadian rhythm is by getting outside. Sunlight is a powerful signal to your body that it’s time to be awake. As soon as you arrive, spend some time outdoors—even if it’s just a coffee on a sunny patio.

7. Nap Strategically (If You Must)

If you really need a nap, keep it short—20 to 30 minutes max. A quick power nap can boost energy without throwing off your sleep for the night. Set an alarm and avoid crawling under the covers.

8. Stay Awake Until Local Bedtime

This one’s tough, especially if you’ve traveled overnight. But pushing through and staying awake until a reasonable local bedtime (even if it’s early!) will help your body adjust more quickly than giving in to mid-afternoon drowsiness.

9. Consider Melatonin—With Guidance

Melatonin can be helpful for adjusting to a new sleep schedule, but it’s not for everyone. Talk to your healthcare provider about whether it’s right for you, and how to take it safely. Timing matters!

The Bottom Line: Be Kind to Your Body

Even seasoned travelers take a day or two to adjust to a new time zone. Try these strategies, but also give yourself permission to ease in, take it slow, and enjoy where you are—even if your body clock’s a little behind.

Safe travels, and may your next adventure be jet lag–free!

Want more practical tips for smoother travel? Whether you're flying across the country or across the world, we help our clients plan stress-free vacations that start (and stay) on the right foot. 

Kathleen Anckner - Travel Advisor

919-247-4573

kathleen@moderntravelpros.com