Jet lag is the worst, right?
You get off a plane, you’re in a new country, but instead of being excited, you’re a walking zombie.
So, how do you avoid jet lag and actually enjoy your trip from day one?
Let’s talk real strategies—no magic pills, no hype.
Just practical advice that’ll help you land fresh and ready.
First, let’s tackle some of the biggest questions people have.
What Is Jet Lag and Why Does It Happen?
Jet lag happens when your body’s internal clock—your circadian rhythm—gets out of sync with the local time of your destination.
Think of it like this:
If you’re used to waking up at 7 a.m., but you travel to a place where it’s 7 p.m. when your body thinks it’s morning, you’re in for a rough ride.
Your body will scream for sleep while the world around you is wide awake.
And vice versa, you might be up all night while everyone else is catching Zs.
The more time zones you cross, the harder it is for your body to adjust.
That’s the tricky part of jet lag.
It doesn’t care if you’re a seasoned traveler or if it’s your first flight.
It hits everyone, though some people handle it better than others.
Why Does Jet Lag Affect Some People More?
Not everyone deals with jet lag the same way.
For some, it might last a day or two; for others, it could drag on for a week.
The severity of your jet lag depends on several factors:
– Age: Older adults might take longer to adjust.
– Number of Time Zones Crossed: The more time zones, the worse it is.
– Direction of Travel: Flying east (say from New York to Paris) is harder on your body than flying west.
– Your Natural Sleep Habits: Night owls tend to have an easier time adjusting than early risers.
The good news?
There are ways to dodge the worst effects of jet lag, so keep reading.
How to Avoid Jet Lag Before You Even Leave
Jet lag prevention starts before you even board your flight.
Yes, that’s right.
The work you do before your trip can make or break how you feel when you land.
Here’s how to set yourself up for success.
1. Gradually Shift Your Sleep Schedule
This is one of the most effective jet lag prevention tips, but most people don’t do it.
A few days before your trip, try adjusting your sleep schedule by 30 minutes to an hour.
If you’re flying east, go to bed a little earlier each night.
Flying west?
Stay up later.
This gradual shift helps your body start to sync with your destination’s time zone before you even get there.
It’s a small change that makes a huge difference.
2. Pick the Right Flight Time
Not all flights are created equal when it comes to jet lag.
A night flight might let you sleep, helping you adjust faster to your new time zone.
But if you can’t sleep on planes (more on that later), a daytime flight might be a better choice.
If you land in the morning at your destination, try to stay awake and get into the local time right away.
Landing at night?
Go straight to bed.
Either way, your goal is to get into the rhythm of your new time zone as soon as possible.
3. Hydrate, Hydrate, Hydrate
Dehydration makes jet lag worse.
Period.
Airplane cabins have notoriously low humidity levels, and that dry air is going to suck the moisture out of you.
Drink water before, during, and after your flight.
Skip the alcohol and caffeine, which can dehydrate you further and mess with your sleep.
4. Strategic Use of Light
Light is a powerful tool for adjusting your body clock.
Expose yourself to natural light as much as possible when you arrive.
If you’re flying east, get morning sunlight to help your body adjust to the earlier time zone.
Flying west?
Soak up some evening light.
This simple trick helps reset your internal clock.
What to Do During the Flight
Your time in the air is crucial to managing jet lag.
Here are some mid-flight hacks to set yourself up for a smooth transition.
1. Stay Active
Sitting still for long periods isn’t just uncomfortable—it can worsen jet lag.
Walk up and down the aisle, stretch, and do some simple exercises in your seat.
Moving helps your circulation and keeps your body in better shape for the time zone shift.
2. Nap Smart
Sleeping on the plane can be a game-changer.
But the timing is key.
If you’re arriving in the morning, try to sleep during the flight.
If you’re landing at night, try to stay awake.
Just remember, napping for hours and waking up groggy might throw you off even more.
Use a sleep mask and earplugs to block out distractions and create a restful environment.
3. Set Your Watch
The moment you board the plane, set your watch or phone to the time at your destination.
This little mental trick helps you start thinking in the new time zone, even before you land.
How to Avoid Jet Lag Once You Land
You’ve made it to your destination.
Now what?
How do you ensure jet lag doesn’t ruin your first few days?
Let’s break down the essentials.
1. Get Sunlight Right Away
As soon as you arrive, get outside.
Natural light is the fastest way to reset your body clock.
Take a walk, grab a coffee, or explore your new surroundings.
The more light you get, the faster you’ll adjust.
This trick works best in the morning or early afternoon.
If it’s nighttime when you land, avoid bright lights and head straight to bed.
2. Avoid Long Naps
This one’s tough, especially if you’re tired.
But avoid long naps at all costs.
If you absolutely must sleep, limit it to 20-30 minutes.
Anything longer, and you risk falling into a deep sleep cycle, which can make it harder to adjust to the local time.
3. Stay Hydrated and Eat Light
Just like on the plane, hydration is key.
Drink water regularly and eat light meals that won’t weigh you down.
Heavy meals can make you sluggish and might disrupt your sleep even more.
4. Use Melatonin Wisely
Melatonin supplements can be a helpful tool in your fight against jet lag.
Melatonin is a hormone your body produces naturally to help you sleep, but when you travel across time zones, your internal production can get thrown off.
Taking a small dose (1-3 mg) about 30 minutes before bed can help you fall asleep in your new time zone.
But don’t rely on it too heavily.
Melatonin works best as a short-term aid, not a long-term crutch.
FAQs on How to Avoid Jet Lag
1. How Long Does Jet Lag Last?
Jet lag typically lasts for about a day for every time zone you cross.
So if you’re traveling across five time zones, expect to feel off for about five days.
Of course, this varies from person to person.
Some people bounce back in a day or two, while others might take longer.
2. What’s the Best Way to Avoid Jet Lag on a Long Flight?
The best way to avoid jet lag on a long flight is to prepare ahead of time.
Adjust your sleep schedule, hydrate, and use light exposure strategically.
And once you arrive, avoid the temptation to nap for hours.
Stay active and get sunlight as soon as possible.
3. Does Jet Lag Get Worse with Age?
Unfortunately, yes.
As you get older, your body’s ability to adjust to new time zones gets slower.
That doesn’t mean you can’t avoid jet lag—it just means you need to be more mindful of the strategies mentioned earlier.
4. Are There Any Jet Lag Pills That Work?
There’s no magic pill to completely avoid jet lag, but melatonin can help you adjust.
Sleeping pills are generally not recommended, as they don’t help your body naturally reset its circadian rhythm and could make things worse.
5. Is It Possible to Avoid Jet Lag Completely?
Avoiding jet lag completely might not be realistic, especially if you’re crossing multiple time zones.
But by following these tips, you can minimize its impact and enjoy your trip to the fullest.
Final Thoughts on How to Avoid Jet Lag
The secret to how to avoid jet lag isn’t rocket science.
It’s about being smart with your schedule, hydrating like a champ, and using light exposure to your advantage.
Preparation is key, and by taking these steps before, during, and after your flight, you’ll arrive feeling more refreshed.
So, on your next trip, keep these tips in mind and leave jet lag in the dust.