How to get over Jet lag with these 19 easy-to-follow tips

It’s 3 pm, and you just arrived at your destination after a long flight. You are not sure why everyone around you is super annoying, can’t think straight, and can’t decide if you are tired, hungry, hormonal, or have a headache.

Sounds familiar? Those are all symptoms of jet lag! Keep reading to find out how to get over jet lag with 19 tips you can follow before, during, and after your flight.

If you love to travel by plane, you most probably know what jet lag feels like.

Hopping on an airplane is getting easier, and long-distance travel — whether for business or pleasure — is more accessible than ever. You board an aircraft, watch a few movies, and before you know it, you’re on the other side of the globe. While travel is amazing, what it does to your body clock is not.

Jet lag is the result of a disruption in our body’s internal clocks, when traveling across multiple time zones. The sad news is you cannot avoid it. There is no over-the-counter remedy for jet lag.

The good news? There are ways to ‘hack’ your body into returning to its normal state sooner. Read along to find out 19 easy tips to get over jet lag and adjust to the new time zone before you even arrive at your destination.

How to get over jet lag

KEY TAKEAWAYS

● Find out what jet lag is and what to do before, during, and after your flight to reduce jet lag symptoms. 

● Get quality sleep and adjust your sleep schedule a few days before departure, stay hydrated, and avoid excessive caffeine or alcohol to help your body transition smoothly.

● Set your watch to the new time zone, sleep according to your destination’s schedule, and use sleep aids like eye masks and noise-canceling headphones to rest properly.

● Get plenty of sunlight, get outside, stay active, and resist the urge to nap at odd hours. Proper hydration, light meals, and sleep medicine melatonin (if needed) can help reset your body clock faster.

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What is jet lag

To be honest, jet lag is a pain in the a** of every traveler. 

To be more formal and exact, jet lag is a mix of symptoms that may develop while traveling across many time zones in a short period of time. 

We experience jet lag because our bodies have their internal clocks, known as circadian rhythms, which tells us when to sleep and when to be awake. Going to another time zone throws us out of sync from our normal routine, leading us to feel more exhausted or awake at unusual hours.

Jet lag will have more affect on frequent travelers (flight attendants) and older travelers.

How long does jet lag last

The good news is that jet lag is not permanent and it doesn’t last forever. 

The duration and intensity of jet lag depend on how many time zones you cross. Generally, the more time zones you travel through, the stronger and longer the effects. In most cases, jag lag fades away after 3 to 5 days.

The general rule of thumb is that for each time zone you cross,  your body will need a day to adjust. For example, if you travel from Paris to San Francisco, you will change 9 different time zones and you will likely experience jet lag for 9 days.

Jet lag tends to be worse when traveling east (e.g., America to Europe, Europe to Australia) because you’re moving forward in time, making it harder for your body to adjust. Westward travel (e.g., Europe to America) is usually easier, as you’re extending your day rather than losing hours.

What does jet lag feel like

Common jet lag symptoms include one or more of the following; 
● insomnia and unusual sleeping problems – jet lag can disrupt your sleep, making it difficult to fall asleep at night, wake up at the right time, or stay asleep through the night,

● tiredness and exhaustion during daytime – feeling tired at unusual times of the day is probably the most common jet lag symptom,

● mood swings – being irritable, easily annoyed or depressed, which are caused because you are tired,

● difficulty concentrating or focusing – being tired and exhausted, can at times lead for us to have difficulty concentrating especially on simple tasks,  

● headache and fever – as the body is struggling to adapt to a new rhythm, this can sometimes cause headaches or even mild fever,

● lack of appetite – You may not feel hungry for the first few days in a new place, but this is normal. Your appetite will return as your body adjusts,

● stomach issues, constipation and diarrhea – tiredness, poor sleep, change of day/night time, no appetite, can affect our hormones and triggers stomach issues. Those usually go away after a couple of days.

19 Easy tips on how to get over jet lag

Jet lag is a common travel annoyance. To help your body adjust to a new time zone, there are several things you can do before, during and after flight, that will ease jet lag symptoms.

How to avoid jet lag BEFORE THE FLIGHT

1. Drink plenty of water

Drinking enough of water and staying hydrated before and during flight can reduce the effects of jet lag. Proper hydration before the travel will keep your immune system functioning at a higher level and make up for the low humidity level on the plane.


2. Go on a journey well-rested

Being well-rested before your trip helps with a smoother transition to a new time zone and reduces travel fatigue. If possible, get extra sleep before your flight.

Complete all travel planning at least two days before departure to avoid last-minute stress. This ensures you’re not too exhausted to stay awake when needed in the 48 hours before your trip.

3. Change your sleep schedule before the trip

Three to four days before travel, if the circumstances are allowing you, start shifting your sleeping schedule towards bedtime to the destination you are going to. 

If you’re traveling east, you will go to bed a bit earlier. If you are traveling west, go to bed a bit later than usual. Whatever you do, get enough or even more sleep than usual.


4. Plan a layover

Consider organizing your journey with a stopover where you may spend a day or two someplace on the route to your final destination. This will give your body more time to adjust to a new schedule and make the transition easier. 

Not only will this help you adjust to the local time zone at your final destination, but it’s also a wonderful reason to visit another city, and the additional time in between flights may help you save money on travel tickets.

I did this a couple of times on my Europe – Australia flight route. I got to spend a day at a new destination; Qatar, Dubai, Singapore and Istanbul. In addition I slept in a top notch hotel, was able to properly stretch my legs and got a good night’s sleep.

5. If possible fly overnight

Flying at night will make it easier for you to adjust to the new time zone. If you can sleep on a plane, get some extra sleeping hours in before arriving to the destination. 

Flying overnight is also a great way to save money, since flying at night means fewer accommodations booked.


6. Depending on the destination, try to arrive during the day

This will depend on which way (East or West) you are flying. Arriving when is still day outside will help you beat the jet lag and give you more time to explore a new destination.


7. Pick the right seat

Another way to ease jet lag is to sleep on the plane, and choosing the right seat can make a big difference.

Front-row seats offer extra space, while window seats let you rest undisturbed and lean against the cabin wall. If turbulence bothers you, opt for a seat near the wings for a smoother ride.

Which seat do you prefer — window or aisle? I’m in the window club!

How to get over jet lag DURING FLIGHT

8. Hydrate even more

While flying drinking 250 ml (8 ounces) of water per hour is one of the best things you can do to prevent jet lag.

I always carry an empty water bottle through airport security and fill it up once I am in the terminal.


9. Avoid caffeine

This breaks my heart (I love coffee) but caffeine dehydrates. It should be avoided for up to 12 hours before traveling since it may interrupt your sleep cycle and keep you awake when you need to sleep.


10. Minimize alcohol

Doses of alcohol may disturb your sleep. This is because alcohol causes drowsiness and impairs your capacity to feel rested upon awakening, so it’s best avoided before boarding a plane if you want to prevent jet lag.

11. Change watch to the destination’s time zone

As soon as you are on a plane, start acting like you are in the time zone of your new destination. From then on eat, sleep and stay awake according to your destination’s time zone. Sleeping and having meals at your destination time is another way to change your circadian rhythm.


12. Sleep – if you can

Picking the right seat beforehand can help you to fall asleep while on a plane. It is hard to get a normal sleep, but try to get a little rest if you can. Be sure to sleep when is the most appropriate time to your new destination.

To help you sleep and make yourself comfortable, Use a travel pillow, ear plugs or noise-canceling headphones, an eye mask, and a blanket.


13. Stretch out

This can be tricky, especially if you prefer to seat by the window. But try to stretch out a couple of times while on a flight. Moving around will stimulate your blood circulation, loosen up joints, and speed up your metabolism and digestive system.

Getting over jet lag AFTER FLIGHT

14. Adapt to the destination schedule

At your new destination start eating and sleeping in your new time zone. It will be hard at first but it will speed up the process of adjusting to your new destination. Eat-in line with the local time at your destination. Even if you are not hungry, go to bed when it’s time to sleep. This will assist your body in adjusting to your new daily schedule.


15. Get some sun natural light

Sunshine is the main ingredient that will help you to ‘reset’ your body clock and may help with jet lag. Not only will sunlight and fresh air wake you up a little, but it will also deceive your body into changing its internal schedule more quickly. So go for a walk or visit some outdoor attractions. 

If temperature permits, try to get some rays while the sun is at its brightest, which is usually in the early afternoon. When your eyes do not get enough light, your brain creates melatonin, a sleep-inducing hormone.

16. Keep moving during the day

If you’re becoming drowsy on vacation, getting up and walking about now and then can help keep you awake. Don’t stay in bed or at your accommodation. Go outside and start moving. 

It’ll not only help you remain on schedule when traveling, but it’ll also keep your circulation flowing if you’re on a lengthy journey. Foods like fruits, veggies, or granola bars might help increase your energy and keep you alert until your body adapts.


17. Have a caffeinated drink

If you have a feeling that you will not make it during the whole day without falling asleep, have a caffeinated drink. It can be coffee, tea, energy drink or soda. 

This drink will not cure your jet lag but will help you to get through the day. If you must take it, try to have it in the morning but avoid it in the afternoon and evening.

18. Before going to bed, take a warm bath or shower

Take a warm bath or shower if you find yourself still wide awake or too thrilled to sleep while it’s near to local bedtime. It’s not only a great way to pamper yourself, but the warm water will help relax your muscles. 

A warm bath or shower causes your body temperature to decrease, making you feel sleepy and ready to sleep. If budget permits, splurge on a luxury hotel with a relaxing view.


19. Limit your exposure to blue light before going to bed

Our laptop and phone display continuously expose us to artificial “blue” light. Using such devices in the evening can negatively affect your sleep and circadian rhythm for up to two nights, as well as how alert you are the next morning.

This may be exacerbated by jet lag, so reading before going to bed may be a better option than checking your phone.

Final thoughts on how to beat jet lag

Jet lag is a feeling of tiredness that happens when traveling over multiple time zones in a short period of time. It is every traveler’s nightmare. Something that we just can not escape but can ease the symptoms.

It shows in common symptoms like tiredness, insomnia and mood swings. This is the body’s normal reaction to switching circadian rhythm, not following the usual day/night routine.

It usually disappears after a couple of days and is usually worst when traveling from West to East. You can not prevent it but there are several things you can do before, during, and after a flight to minimize it. From hydration, having enough sleep, and adjusting to the new time zone as soon as possible.

It is usually worst when traveling from West to East. While you can not avoid it, there are things you can do before, during, and after a flight that might soften the symptoms.

If you are interested in other travel tips, make sure to read other useful guides on what to do during an earthquake, how to bargain, and how to travel more sustainable. You can also read my guides about safety of destinations, such as is Barbados safe, is Zanzibar safe, and others.

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