Looking for tips on how to avoid jet lag on your next vacation?
Of course you are! Nobody wants to spend one second of their precious vacation time figuring out how to recover from jet lag!
When you fly long distances, it can be difficult for your body to adjust to a new schedule. Even crossing just two different time zones can really upend your circadian system.
So whether you’re flying across country, to Europe, or halfway around the world, it’s a good idea to do all you can to avoid jet lag.
Jet lag can leave you groggy, exhausted, and out of sync with your destination’s time zone. Adjusting quickly to a new time zone is key to making the most of your trip.
Here’s how to beat jet lag!
Before You Fly: how to Prevent Jet Lag
Gradually Adjust Your Schedule
To prevent jet lag, a few days before departure, start shifting your bedtime closer to your destination’s time zone, depending on your direction of travel.
If traveling east, go to bed earlier; if heading west, stay up later. This small adjustment helps your body ease into the transition.
Be Well-Rested Before Your Trip
Getting enough sleep before flying makes a huge difference. A lack of sleep beforehand can worsen jet lag symptoms, so prioritize good rest before your journey.
Of course, getting plenty of sleep is really hard to do when you’re trying to get ready for a big trip, pack your suitcases (and maybe pack your kids’ suitcases), finalize reservations, and wrap things up at work.
But if you can get extra sleep before you travel, you’ll be less affected by the symptoms of jet lag. Try to go to bed early (or at least on time) the night before you fly.
Exercise Before You Fly
It might sound counter intuitive, but it’s best to start long travel days with some exercise, even if you have to wake up a little earlier.
Do your regular workout or just go for a long walk–anything that will make your body feel tired at the right time, so you have a chance of sleeping on the plane.
Hydrate Before You Fly
If you’re about to embark on long-haul travel, be hydrated before your flight. If you want to avoid jet lag, hydration is key!
- Drink plenty of water two to three days before you travel.
- Avoid alcohol (or at least limit your drinks).
- Eat healthy, hydrating food, like fruits, vegetables, and juices.
- Limit your sodium intake, so you don’t retain water.
- Moisture your skin really well before you fly. I love this moisturizer because it feels light, not greasy, and makes my skin feel amazing.
- This lip balm is essential for flights.
During the Flight: How to Avoid Jet Lag
Set Your Watch to the Destination’s Time
As soon as you board, mentally adjust by setting your watch to local time in your destination’s time zone. I particularly like this trick on overnight flights, because knowing my new local time helps me adjust to the time change.
Try to eat and sleep according to that schedule during the flight. The more quickly you can adjust your body clock, the better!
Move Around and Stretch
Sitting for long hours can leave you feeling sluggish. Stretching and walking up and down the aisle every couple of hours helps improve circulation and reduce fatigue. If you’re on a long flight, it’s especially important to move around.
Compression socks are my back up plan–they keep your blood circulating even if you can’t walk around very much.
I love compression socks because they keep my ankles and calves from swelling, which makes me feel better when I leave the plane.
Sleep on the Plane
If you’re on an overnight flight and it’s nighttime at your destination, try to sleep on the plane.
My must-haves for sleeping on the plane include:
- this luxuriously soft eye mask that’s actually comfortable!
- these noise-canceling headphones or ear plugs
- this amazing neck pillow (the ONLY neck pillow worth buying!!!!)
- an oversized scarf that I can use as an extra blanket (because the airline blanket is never warm enough)
These flight essentials help me get comfortable (or as comfortable as anyone can be in Economy Class, right?) so I can actually fall asleep.
If it’s daytime at your destination, stay awake and expose yourself to light as much as possible.
Realistically, there’s a good chance that you won’t be able to sleep on the plane. Whether you’re too excited to sleep or too tired to sleep (or, more likely, too uncomfortable to sleep), don’t worry. Just try to close your eyes and rest.
Don’t Indulge on the Plane
I hate to say it, but you’ll want to limit or, even better, completely avoid caffeine and alcohol. Too much caffeine or booze and you won’t be able to sleep.
This might be challenging when you would really like one (or more) free drinks after all the effort you’ve gone through to get yourself packed, out of the house, and onto the plane. But you’ll feel better if you stick to water and juices.
Also, you might want to skip the plane food. Most options are heavy and dense. If you’re prone to stomach problems and want to avoid an upset stomach, choose the lighter option or bring your own snacks.
Stay Hydrated
Drink water! Lots and lots of water! Dehydration worsens fatigue, and airplane cabins are notorious for dry air. Drink plenty of water before and during your flight.
Especially if you’re on a long-haul flight, make sure you drink lots of water throughout the flight.
Take a reusable water bottle with you (empty!) and fill it up once you get past airport security. You might even want to take two refillable water bottles with you or buy an extra bottle of water in the airport so you have plenty on the plane.
On the plane, flight attendants will offer little cups of water, which is nice, but not really enough to keep you hydrated.
Choose Boring Entertainment
Don’t watch movies that are going to get your heart pounding and keep you awake. And don’t keep watching movies just because you can.
Instead, be prepared with a boring book, a dull podcast, or a meditation app that will help you sleep.
When You Arrive: How to get over Jet Lag
Get Sunlight and Fresh Air
Natural light is the most powerful way to reset your body’s circadian rhythm.
Spend time outdoors in bright light to help your body adjust faster. Light exposure signals your circadian clock that it’s daytime and will help reset your body’s internal clock.
Explore
Push through that daytime fatigue and go for a walk in your new destination! A light workout or a short walk can combat fatigue and boost energy levels and counter the effects of jet lag.
Plus, if you spend the first day of your vacation exploring your destination, you’re more likely to be tired at bedtime. That will help you get a good night’s sleep and adjust your sleep schedule.
No Naps / Short Naps Only
My family is divided on this. I am firmly in the no nap club, but my husband and kids always opt for a nap when given the choice.
If you must nap, set a timer for one to two hours—no longer. Set multiple alarms if you think you’ll sleep through them! Long naps can disrupt your nighttime sleep and prolong jet lag.
If you didn’t get many hours of sleep on the plane a short nap might be essential to get through the day. But don’t nap for so long that you have a hard time going to sleep at bedtime in your new destination.
Stick to Local Meal Times
Eating according to your new time zone helps reset your body’s rhythms. That’s a great excuse to try the local cuisine, right?
I usually get a coffee or tea as soon as I land or get to the hotel. If I’m hungry, I’ll eat a healthy breakfast or brunch. And I always drink a lot of water.
If you’re not hungry at breakfast or lunch time, it’s OK to skip a meal. But if you’re not hungry at dinner time, have a light meal so that you don’t wake up hungry in the middle of the night.
Go to Bed at Bedtime
Try to stay awake until at least 9 p.m. If you can make it to your normal bedtime (but on the clock in this time zone), your body’s clock will start adjusting more quickly.
Don’t go to bed too early, or you’ll wake up in middle of the night feeling wide awake and unable to go back to sleep.
If you’re not sure what to do to make yourself stay awake, go to dinner, take a walk, review your itinerary for the next day, or call a friend.
Use Melatonin or Sleep Aids Carefully
Melatonin supplements or another sleep aid can help regulate sleep patterns if you’re struggling to fall asleep.
However, use them sparingly and only at night in your new time zone. If you don’t normally use sleep aids, talk to your doctor about possible side effects before you travel.
Wake Up at a Normal Time
After your first night in a new destination, I always try to allow myself (and my family) to wake up not too early.
Invariably, one of us will have been struck with a temporary sleep disorder that led to being wide away in the middle of the night for hours.
So we usually plan to wake up at a “reasonable time,” not at the crack of dawn. (If you’re traveling with teens, wake up times are always up for negotiation.)
If you wake up at 3:00 a.m., do your best to go back to sleep. Do not get out of bed, or your sleep cycle will stay out of sync with your new time zone.
However, if you wake up at 6 a.m., when you’d wanted to sleep later, get up anyway. Two benefits of getting up early are that your body’s natural clock will adjust to a normal day-night cycle faster AND you’ll be able to explore your destination with fewer tourists around!
Final Thoughts on How to Deal With Jetlag
Jet lag can make you feel really miserable! Don’t let feeling jet lagged ruin the start of your travels!
Use these strategies to minimize jet lag’s effects and make the most of your trip.
Adjusting to a new time zone might take a day or two, but by following these tips, you’ll overcome jet lag and feel your best in no time.
And now that you know how to beat jet lag, you’ll be able to quickly get over jet lag and start your holiday!
