How to Beat Jet Lag When You Travel

If you've ever traveled across a few time zones, you know the feeling. One minute you're buzzing with excitement for your trip, and the next you're a tired, groggy zombie, waking up at 3 a.m. for no reason. That’s jet lag for you. The frustrating result of your body's internal clock being completely thrown off.

On short trips, you can often power through, but when you're crossing multiple time zones, it becomes much harder to adjust. Thankfully, you don’t have to just suffer through it. There are simple, effective strategies you can use to help your body adapt and get back in sync with your destination’s schedule.

Before You Go: The Pre-Flight Prep

Don’t wait until you land to start tackling jet lag. The real work begins at home. For a few days before your flight, try to gently shift your schedule. If you’re flying east, start going to bed a little earlier and waking up earlier. If you’re heading west, push your bedtime back. Even a small change can make a big difference and help your circadian rhythm start to adjust before you even leave.

This isn’t about being perfect; it’s just about giving your body a head start. Think of it as a warm-up for your internal clock.

During Your Flight: Stay Smart in the Air

What you do on the plane can either set you up for success or make everything worse.

Hydrate, Hydrate, Hydrate: The most important thing you can do is drink plenty of water. The dry cabin air can quickly dehydrate you, which only amplifies the grogginess and physical symptoms of jet lag.

Ditch the Coffee and Cocktails: I know it's tempting, but it’s best to avoid caffeine and alcohol during the flight. Both are diuretics that promote dehydration and mess with your sleep cycle. Just stick to water and herbal tea.

After You Land: The Final Adjustment

You’ve arrived!! Now it's time to put your plan into action and fully embrace the new time zone.

Get on Schedule, Fast: As soon as you arrive, force yourself to follow the local schedule. Don’t take a long nap, no matter how tempting it is. Wait until it’s actually bedtime at your destination before you finally turn in. This is the single best way to reset your internal clock.

Use Sunlight to Your Advantage: Sunlight is a powerful tool for resetting your body. If you traveled east, get outside and soak up some morning sun to help you wake up. If you flew west, try to catch some late-afternoon sun to help you stay up later and fully adjust.

A Simple Sleep Schedule to Beat Jet Lag

If you’re traveling through a bunch of time zones, here's an example of how you can gradually adjust your sleep schedule to make the transition easier. This works great for a coast-to-coast flight, for example:

Three days before you travel: Go to bed 30 minutes earlier than usual and wake up 30 minutes earlier.

Two days before you travel: Go to bed one hour earlier and wake up one hour earlier.

The day before you travel: Go to bed 90 minutes earlier and wake up 90 minutes earlier.

By the time you get on the plane, your body will already be on its way to the new time zone, making it a much smoother journey.

Remember, jet lag is a real drag, but it's not invincible. With a little bit of planning and these simple strategies, you can minimize the effects and spend less time feeling out of it and more time enjoying your trip.