WE'VE ALL BEEN there after a long trip—staring blankly at emails, counting the hours until bed. Yet when 2 am hits, you're still wide awake, mindlessly scrolling through Instagram, trapped in the grip of jet lag. That's the price for crossing time zones too fast.
Jet lag is that annoying travel companion that shows up uninvited, making you feel exhausted, foggy, and restless when you should be exploring a new city or crushing that business meeting. Here’s the good news: you don’t have to suffer through it.
Here’s how to beat jet lag efficiently and adjust to your new time zone faster.
1. Adjust Before You Fly
Start prepping your body clock before you leave:
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Shift your sleep schedule by 1–2 hours closer to your destination’s time zone a few days before your flight.
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Expose yourself to natural light earlier or later depending on where you’re going to help your body begin adjusting.
2. Stay Hydrated
Flights are dehydrating, which worsens jet lag. Drink plenty of water before, during, and after your flight. Avoid alcohol and excessive caffeine, which disrupt your sleep cycle and leave you feeling sluggish.
3. Sleep Strategically During Your Flight
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If you’re flying east (to an earlier time zone), try to sleep on the plane.
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If you’re flying west (to a later time zone), try to stay awake and sleep at your new destination’s nighttime.
Noise-canceling headphones, a neck pillow, and an eye mask can help you get better sleep in-flight.
4. Get Sunlight Upon Arrival
Natural light is your best tool to reset your internal clock:
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Spend time outdoors in the morning if you need to wake up earlier.
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Get afternoon/evening light if you need to stay up later.
5. Nap Wisely
If you’re tired during the day, limit naps to 20–30 minutes. Longer naps can make it harder to adjust to your new bedtime.
6. Use Melatonin If Needed
Melatonin supplements can help shift your sleep schedule. Take 0.5mg to 3mg about 30 minutes before your new bedtime at your destination to help your body adjust (consult your doctor first if you have medical conditions).
7. Move and Eat Like a Local
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Eat meals according to your destination’s local time to help reset your digestive clock.
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Light exercise or walking around during daylight can also speed up your adjustment.
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