Jet Lag Hacks: How to Arrive Feeling Fresh

1. Start Adjusting Before You Fly

Ease into your new time zone a few days before your flight. If you’re flying east (where jet lag tends to hit harder), try going to bed and waking up an hour earlier each day. For westbound travel, shift your schedule later. Even small adjustments can help your body adapt more smoothly.

2. Pick the Right Flight Time

If you can, choose a flight that arrives in the early evening. This makes it easier to stay awake until a normal local bedtime. Overnight flights (especially when flying east) are ideal, as you can catch some sleep en route and arrive closer to a “normal” morning or midday.

3. Stay Hydrated (and Watch the Caffeine!)

Airplane cabins are incredibly dry, which can leave you feeling sluggish and dehydrated. Drink water regularly throughout the flight—aim for at least 8 ounces every hour. Avoid too much coffee or alcohol, which dehydrate you and mess with your sleep cycle.

4. Skip the In-Flight Entertainment… Sometimes

As tempting as it is to binge a new show, don’t sacrifice sleep time if you’re flying overnight. Use eye masks, noise-canceling headphones, or earplugs to create a sleep-friendly environment and try to rest—even a few hours of quality sleep can make a huge difference.

5. Eat Like You’re Already There

Start eating meals based on your destination’s time zone as soon as you board. Your digestive system is linked to your body clock, so syncing your meals can help reset your internal schedule faster.

6. Move Your Body

If your flight is longer than a few hours, get up and walk the aisle or do some light stretching every couple of hours. When you land, even a short walk outdoors in natural light can boost your energy and help reset your internal clock.

7. Embrace Natural Light

Sunlight is one of the most powerful tools to fight jet lag. Spend time outdoors during daylight hours as soon as possible once you arrive. Light exposure helps regulate your circadian rhythm and signal to your body that it’s time to be awake.

8. Avoid Naps (If You Can)

As tempting as it is to crash once you arrive, try to stay awake until at least 8 or 9 PM local time. Powering through your first day (even if you’re a bit foggy) helps your body adapt much faster. If you must nap, limit it to 20–30 minutes max.

9. Consider Melatonin (Smartly)

Melatonin supplements can help shift your sleep schedule, but timing is key. Take a low dose (0.5–3 mg) 30–60 minutes before your intended bedtime in the new time zone. Always consult with your doctor before using supplements, especially if you’re on medications.

10. Keep Your First Day Light

Plan for an easy, low-key day when you land—don’t overbook your schedule. Take a scenic walk, enjoy a relaxed local meal, and let your body catch up. You’ll feel better and more energized for the rest of your trip.

Fresh Starts Begin with Smart Travel

Jet lag doesn’t have to steal the show. A little preparation before you fly, some smart in-flight habits, and a smooth first day can make all the difference.

Need help planning time zone-friendly flights, smooth layovers, or perfectly timed itineraries?

Let us handle the logistics—so you can arrive refreshed, relaxed, and ready for adventure.