How to Beat Jet Lag and Make the Most of Your Travel

How to Beat Jet Lag and Make the Most of Your Travel

Jet lag can be a dreaded aspect of long-distance travel. As your body struggles to adjust to different time zones, you may experience sleep disturbances, exhaustion, and irritability.

But fear not! We have gathered 10 easy and practical tips to help you combat jet lag and make the most of your travel experience.

1) Obey Your Bedtime

Adjusting your internal clock is key to overcoming jet lag. When you reach your destination, resist the temptation to sleep at odd hours.

Instead, force yourself to sleep according to the local time, even if you’re feeling wide awake or exhausted. By sticking to a regular sleep schedule, you can minimize the effects of jet lag and wake up refreshed.

2) Gradually Adjust Your Sleep Schedule

Adjust Your Sleep Schedule
Adjust Your Sleep Schedule

If you’re worried about jet lag, start preparing your body in advance. In the days leading up to your trip, gradually shift your sleeping patterns closer to the time zone of your destination.

If you’re traveling west, go to bed slightly later each night. If you’re traveling east, try going to bed a bit earlier. This gradual adjustment will help ease the transition and reduce the impact of jet lag.

3) Rest During the Flight

Rest During the Flight
Rest During the Flight

Traveling can be exciting, but it’s essential to prioritize rest during the journey. Make an effort to get a few hours of sleep on the plane to help you recharge before arrival.

Bring along items that enhance comfort, such as pillows, noise-canceling headphones, and a sleeping mask. If needed, you may also consider using sleep aids; however, it’s advisable to try them out before your flight to ensure they work well for you.

4) Choose Your Flight Time Wisely

If you can sleep well on planes, a red-eye flight might be a suitable option for you. By flying overnight, you can maintain a more natural sleep-wake cycle, allowing you to adjust more easily to the new time zone.

On the other hand, if sleeping on planes is challenging for you, opt for daytime flights to avoid disrupting your sleep patterns further.

Also check out: How to Prevent and Manage Motion Sickness on Your Next Trip

5) Use Sleeping Pills with Caution

Sleeping pills can be helpful in readjusting your sleep schedule, but exercise caution when using them.

Stick to familiar sleep aids that you have used before to minimize the risk of experiencing unpleasant side effects while traveling. It’s always safer to avoid experimenting with new medications during your trip.

6) Start Your Journey Well-Rested

Ensuring you are well-rested before you embark on your trip is essential. Get a good night’s sleep before your departure to give your body a solid foundation to cope with the upcoming time zone changes.

Keep the days leading up to your flight as relaxed as possible, avoiding excessive physical and mental strain that can leave you fatigued even before you take off.

7) Incorporate Exercise into Your Routine

Regular exercise is not only beneficial for your overall well-being but can also help combat jet lag. Engaging in physical activity before your flight will make it easier for you to fall asleep during the journey.

Take a brisk walk or do light stretching at the airport before boarding to keep your body active. Additionally, remember to move around and stretch periodically during the flight to promote blood circulation.

8) Stay Hydrated

Hydration is key to maintaining your well-being during flights. Drink plenty of water throughout the journey, aiming for at least 8 ounces per hour in the air.

Avoid consuming alcohol, as it can dehydrate your body and worsen the symptoms of jet lag.

9) Embrace Natural Light

Exposure to sunlight can help regulate your internal clock. Once you arrive at your destination, spend time outdoors to take advantage of natural light.

Sunlight assists in waking you up and adjusting to the new time zone. Embrace the daylight and stay conscious until a reasonable hour, helping your body adapt to the local schedule.

10) Consider Melatonin

Melatonin, a hormone that regulates sleep, can aid in synchronizing your internal clock with the destination time zone. Some individuals find melatonin supplements helpful when dealing with jet lag.

Alternatively, you can consume natural sources of melatonin, such as dried cherries, a few days before departure and after landing to assist in adjusting your sleep cycle.


Jet lag doesn’t have to dampen your travel experience. By following these 10 easy tips, you can combat jet lag and make the most of your adventure. Remember to prioritize regular sleep patterns, gradually adjust your sleep schedule, rest during your flight, and embrace healthy habits like exercise and hydration.

With proper preparation and a conscious effort to adapt, you’ll be able to beat jet lag and start exploring your destination with vigor and enthusiasm. Safe travels!