20 Guaranteed Ways to Beat Jet Lag: Tips to Bounce Back Faster and Enjoy Your Adventure

Jet lag got you feeling like a zombie after your long-haul flight? We’ve all been there—groggy, grumpy, and glaring at the alarm clock. But fear not! With a few savvy strategies, you can beat jet lag blues and bounce back quicker than ever. Let’s dive into some playful and practical tips to beat jet lag, keeping you bright-eyed and bushy-tailed on your next adventure.

Pre-Flight Prep: Get Ahead of the Game

Shift Your Schedule: Start living on destination time a few days before you jet off. Heading east? Try going to bed an hour earlier each night. Flying west? Hit the hay a little later. It’s like a mini adventure before the big one! Shifting your meal times to align with your destination can also ease the transition.

Stay Hydrated: Think of water as your best travel buddy. Drink up before and during your flight to keep dehydration—and jet lag—at bay. Your skin and energy levels will thank you. Airplane cabins are notoriously dry, so aim to drink at least one glass of water every hour you’re in the air.

Skip the Coffee and Cocktails: Sorry to be a buzzkill, but caffeine and alcohol can mess with your sleep. Stick to water or herbal tea and save the fancy drinks for your arrival celebration. Both caffeine and alcohol are diuretics, which can lead to dehydration, exacerbating jet lag symptoms.

Catch Some Zzz’s: Don’t start your trip on an empty sleep tank. Get a good night’s rest before you leave so you’re not playing catch-up from the get-go. Aim for at least 7-8 hours of quality sleep in the days leading up to your trip.

Pack Like a Pro: Bring along essentials like a neck pillow, eye mask, earplugs, and maybe even your favorite cozy socks. Comfort is key to snoozing on the go. Having these items handy will help create a more restful environment, even on a crowded flight.

In-Flight Fun: Make the Most of Your Time in the Sky

Change Your Watch: Set your watch to your destination’s time as soon as you board. It’s a neat mental trick to start syncing with the new time zone. This psychological adjustment can help you start thinking and feeling like you’re already there.

Sleep Smart: If it’s nighttime where you’re heading, try to sleep on the plane. Use your travel pillow, eye mask, and maybe even a soothing playlist. If it’s daytime, keep busy with movies, books, or chatting with your travel buddy. Creating a bedtime routine, even in the air, can signal to your body that it’s time to sleep.

Move It, Move It: Don’t be a seat potato! Get up, stretch, and walk around the cabin. Your body (and blood circulation) will thank you. Simple exercises like calf raises, seated marches, and shoulder rolls can keep your body active and prevent stiffness and swelling.

Light It Up: Use a sleep mask to block out light when you need to rest, and soak up the sunlight (or cabin light) when you’re supposed to be awake. Light is a powerful cue for your body’s internal clock, so use it wisely to help adjust to the new time zone.

Post-Flight Fun: Embrace Your New Time Zone

Soak Up the Sun: Natural light is your best friend when it comes to resetting your internal clock. Spend time outside, especially in the morning if you’ve traveled east, or in the late afternoon if you’ve gone west. A brisk walk in the sunlight can do wonders for resetting your body’s clock.

Get Moving: Light exercise can work wonders. Go for a walk, do some yoga, or take a gentle jog to boost your energy and shake off travel fatigue. Physical activity increases endorphins and helps you stay alert and awake during the day.

Power Naps: If you’re struggling to stay awake, a quick 20-30 minute nap can refresh you without messing up your sleep schedule. Just don’t overdo it! Short naps can help you recharge without entering deep sleep, which can make you feel groggy.

Eat Like a Local: Align your meals with local times and choose light, healthy options. Avoid heavy, greasy foods that can weigh you down. Eating at the right times can help your body adjust to the new time zone more quickly.

Chill Out: Avoid heavy workouts and stimulants before bed. Instead, unwind with a good book or a warm bath. Gentle activities can help signal to your body that it’s time to wind down and prepare for sleep.

Tech and Supplements: Your Secret Weapons

Melatonin Magic: Melatonin supplements can help you fall asleep when your internal clock is out of whack. Check with a healthcare pro for the right dosage and timing. Melatonin can be particularly helpful for eastbound travel, where you need to fall asleep earlier than usual.

Sleep Aids: Use them sparingly and only if needed. Over-the-counter options or herbal remedies can help you catch some sleep without forming a habit. Always use sleep aids under the guidance of a healthcare professional to avoid dependency.

Light Therapy Gadgets: Consider light therapy lamps or glasses that mimic natural sunlight. They’re great for helping your body adjust, especially if you’re in a place with limited daylight. These gadgets can be particularly useful during winter months or in countries with short daylight hours.

Wearable Wonders: Use wearable tech to track your sleep and get personalized tips on when to rest and when to soak up the light. It’s like having a mini sleep coach on your wrist! Some devices can even simulate sunrise to wake you up gently.

Patience, Grasshopper: It Takes Time

Adapting to a new time zone can take a few days, so be kind to yourself. Everyone’s body reacts differently, so experiment with these tips to find what works best for you. Keep a positive attitude and give yourself time to adjust.

Keep a Travel Journal: Track your sleep patterns and how you feel each day. This can help you tweak your routine for future trips. Noting what works and what doesn’t can make your next journey smoother.

Settle In: For longer stays, establish a consistent daily routine with regular meal times, sleep schedules, and plenty of natural light. Your body will adjust faster, and you’ll feel more at home. Creating a sense of normalcy and routine can make a big difference in how quickly you adapt.

I am listing my favorite travel items below that help me beat jet lag (Disclaimer: I do get a tiny commission when you make a purchase):

• • Cabeau Neck Pilow
  • Dramamine Motion Sickness Relief
  • Bach RESCUE REMEDY Spray Day and Night Bundle Natural Stress Relief
  • Apple Watch
  • Apple AirPods
  • Beats By Dre Headsets
  • Hand Wipes for Travel

Beat jet lag by following the playful and practical tips I wrote in the article so you can kick jet lag to the curb and enjoy every moment of your travels. Bon voyage and happy travels!