How to Beat Jet Lag after Landing: The Easy Guide
- March 22, 2025
- 5:02 pm
You’ve finally landed at your dream destination, but all you want to do is crash and sleep for hours. Jet lag hits hard, and suddenly, the thought of exploring feels like a distant dream. Resist the urge to nap, though! It’s tempting, but it’ll mess with your adjustment. Instead, take a short walk, grab a coffee, and soak in the local vibe. A little movement can help shake off the exhaustion!
How to Beat Jet Lag and Adjust to New Time Zones Quickly
Jet lag can turn your dream trip into a groggy mess of sleep deprivation. It happens when your body’s internal clock (circadian rhythm) is out of sync with the time zone you’re in. As a result, you may feel tired, restless, and mentally foggy. But you don’t have to suffer. By planning ahead and making some smart moves during and after your flight, you can minimize jet lag. From adjusting your sleep schedule to making good use of light, nutrition, and supplements, these tips will help your body adjust quickly. Whether you’re traveling east or west, you can take control and feel your best, faster.
1. Shift Your Schedule Before Departure
Adjusting your sleep schedule before your trip is one of the most effective ways to minimize jet lag. Gradually changing your bedtime and mealtime to match your destination’s time zone will help your body adapt. If flying east, go to bed earlier each night. For westward flights, stay up later for a few days before departure.
Tip #1: Gradually adjust your bedtime
• Shift your bedtime by 30 to 60 minutes each day.
• This helps your internal clock adapt to your destination’s schedule.
• Avoid abrupt changes that can cause more disruption.
Tip #2: Sync meal times
• Start eating meals closer to your destination’s schedule.
• Shifting meal times helps regulate your body’s clock.
• Avoid heavy meals right before bedtime.
Tip #3: Get light exposure
• Morning light helps reset your internal clock if flying east.
• For westward flights, seek evening light to stay awake longer.
• Light exposure signals your brain when it’s time to wake up or sleep.
2. Stay Hydrated and Eat Smart While Traveling
Hydration is crucial when fighting jet lag. The dry air on planes can dehydrate you, leaving you feeling more sluggish and worn out. Ensure that you stay hydrated by drinking water throughout your flight. Consider investing in a collapsible water bottle, like the Hydro Flask, which is perfect for refills at the airport. Additionally, eating light meals can reduce feelings of fatigue. Bring along healthy snacks such as nuts or protein bars that will give you energy without feeling heavy.
Tip #1: Drink plenty of water
• Hydrate throughout your flight to combat dehydration.
• Carry a portable water bottle to make refills easier.
• Avoid sugary drinks that can cause an energy crash.
Tip #2: Skip alcohol and caffeine
• Both can interfere with sleep and dehydrate you.
• Stick to herbal teas or water for optimal hydration.
• A portable tea infuser can make it easier to have your favorite tea.
Tip #3: Eat healthy, light meals
• Eat protein-rich and complex carb meals for energy.
• Avoid heavy meals, which can disrupt your sleep schedule.
• Snack boxes filled with healthy options are great to bring along.
3. Get Strategic About Sleep on the Plane
Strategizing your sleep while flying is essential for overcoming jet lag. If you’re traveling east, you’ll want to avoid sleeping too much on the plane, as it will make it harder to adjust to the local time. If you’re heading west, sleeping during the flight can help. To maximize comfort, invest in a good travel pillow like the Trtl Pillow that supports your neck and allows you to rest comfortably. Noise-canceling headphones like the Bose QuietComfort will help block out distractions, making it easier to sleep.
Tip #1: Sleep based on your destination time
• If traveling east, stay awake to adjust to the local time.
• If heading west, sleep during the flight to sync better with local time.
• Use a sleep mask to block out light and help you fall asleep.
Tip #2: Use sleep aids like melatonin
• Melatonin can help regulate your sleep cycle.
• Take 0.5–3 mg 30 minutes before sleep.
• Consult a doctor for the right dosage and timing.
Tip #3: Make your seat comfortable
• Use a neck pillow and eye mask for better rest.
• Consider noise-canceling headphones to block out distractions.
• Bring your travel blanket for extra comfort.
4. Use Light to Reset Your Internal Clock
Light is your most powerful tool in resetting your body’s internal clock. To beat jet lag, expose yourself to natural sunlight based on the direction you’re traveling. If heading east, try to get morning light as soon as possible. If heading west, get some exposure to evening light. If you’re traveling to places with limited natural light or changing time zones quickly, light therapy devices such as the Philips Wake-up Light can simulate sunlight and help reset your internal clock.
Tip #1: Get natural sunlight in the morning
• Morning light helps reset your circadian rhythm.
• Go for a morning walk to maximize exposure.
• Use a light therapy lamp if sunlight is limited.
Tip #2: Seek light in the evening if traveling west
• Evening light exposure helps adjust if heading west.
• Try to avoid light exposure in the morning if you’re heading west.
• Light glasses can help if you’re indoors.
Tip #3: Consider light therapy
• Light therapy lamps mimic natural sunlight to reset your clock.
• Use them when natural light is scarce.
• Ideal for those traveling long distances.
5. Get Moving to Fight Fatigue Faster
Exercise is a great way to combat jet lag and get your body back on track. After a long flight, you may feel sluggish, but a quick walk or stretch will improve circulation and give you more energy. If you feel tired, try doing gentle yoga or a light workout to boost endorphins and help your body adjust to the new time zone. Travel with a compact resistance band or a mini yoga mat to stay active while on the go.
Tip #1: Take a walk or stretch
• Walking around after a long flight helps with circulation.
• Use a compact resistance band to stretch or do light exercises.
• Light movement reduces tiredness and boosts energy.
Tip #2: Do light physical activities
• Swim, bike, or walk to stay energized.
• Active recovery helps keep your body engaged with the local time zone.
• A portable fitness tracker can track your activity levels.
Tip #3: Explore your destination actively
• Walk around or bike to explore new locations.
• Active travel helps maintain energy while fighting jet lag.
• Bring along a foldable backpack to store your essentials.
6. Take the Right Supplements to Help Adjust
Certain supplements can significantly help with jet lag. Melatonin is the most popular and effective sleep aid for resetting your internal clock, while magnesium can improve sleep quality and muscle relaxation. Adaptogens like ashwagandha and ginseng can help reduce stress and boost your energy levels. For easy access, consider travel-friendly supplement packets like the Ora Organic Travel Packs, which provide a convenient way to carry your daily vitamins.
Tip #1: Use melatonin for sleep
• Take melatonin 30 minutes before sleep to help adjust.
• 0.5–3 mg is typically enough to regulate your sleep schedule.
• Avoid overuse to prevent sleep dependency.
Tip #2: Consider adaptogens for energy
• Ashwagandha helps with stress and sleep regulation.
• Ginseng can naturally boost energy without caffeine.
• Adaptogen supplements are great for travelers under stress.
Tip #3: Use magnesium for relaxation
• Magnesium helps relax muscles and improve sleep.
• Take magnesium supplements before bedtime.
• It can improve the quality of your sleep after long flights.
7. Stick to a Local Routine Immediately
As soon as you arrive at your destination, stick to the local time zone. Resist the temptation to nap for hours, as it can delay your adjustment. Instead, try to stay active and eat meals at local times to help synchronize your body’s rhythm. For better sleep, invest in a white noise machine or app like Relax Melodies to block out disturbances while trying to rest.
Tip #1: Avoid naps
• Stay awake until it’s time for bed in your new time zone.
• A short nap (20 minutes) is okay but avoid long naps.
• Use a white noise machine to block out distractions.
Tip #2: Eat meals on local time
• Sync meals to local time to reset your body clock.
• A meal prep container can help manage portion sizes.
• Eating meals at local times ensures a quicker transition.
Tip #3: Stay active
• Take walks or explore the area to stay awake.
• Exercise reduces fatigue and helps with jet lag.
• Light physical activity combats drowsiness and promotes alertness.
8. Use Technology to Your Advantage
Embrace technology to make the most of your jet lag recovery. Jet lag apps like Timeshifter offer personalized plans that guide you on when to sleep, eat, and get light exposure. For a more personalized experience, consider a smart sleep mask like the Sleepace mask, which uses gentle vibrations and light to guide your sleep schedule. These tools can help you beat jet lag and feel great upon arrival.
Tip #1: Try a jet lag app
• Apps like Timeshifter provide personalized plans to reset your clock.
• Get tailored advice on when to sleep, eat, and get light.
• Apps guide you to sync with your destination’s time zone.
Tip #2: Consider light therapy glasses
• Light therapy glasses help adjust your circadian rhythm.
• Ideal for travelers in extreme time zone changes.
• They emit light to simulate daylight exposure.
Tip #3: Use white noise apps for better sleep
• Apps like Relax Melodies can mask distractions and improve sleep.
• Noise-canceling headphones can provide the same effect.
• Create a peaceful sleep environment with white noise.
More Travel Guides
Bonus: How to Pack Properly for a Trip
How To Pack Smarter for Any Trip: The Simple Guide
Packing for a trip can be overwhelming, but with a little planning, it’s easy to get organized. Start by using packing cubes to keep your clothes neat and easy to access. Don’t forget to pack a travel organizer for your electronics and cables, keeping everything in one place. A portable charger is a must to keep your devices powered, and always pack an extra reusable water bottle for hydration on the go.
Wrapping It Up: How to Beat Jet Lag and Adjust to New Time Zones Quickly
Jet lag can make transitioning to a new time zone feel like a struggle, but with the right strategies and a few helpful products, you can feel refreshed and ready to explore your destination. Start by gradually shifting your sleep schedule before departure and make sure to stay hydrated throughout your flight with a portable water bottle. On the plane, adjust your sleep patterns to align with your destination’s time zone, and use products like a travel pillow and noise-canceling headphones to create a more comfortable environment for rest. Light exposure plays a crucial role in resetting your internal clock, so consider using light therapy devices. Stay active with light exercises, take the right supplements, and stick to local routines as soon as you arrive. Finally, embrace technology like jet lag apps and light therapy glasses for additional support. By following these tips and incorporating these products, you’ll beat jet lag and enjoy your travels to the fullest!
