How to Avoid Jet Lag (Tips That Actually Help)

Jet lag is the worst. You finally arrive at your destination, and instead of being excited to explore, you're exhausted, cranky, and somehow wide awake at 3 a.m. It can completely throw off the first few days of your trip, and honestly, no one wants to waste time feeling like a zombie when they should be out adventuring.

After dozens of international flights and way too many sleepless nights, we’ve figured out what actually helps. These are the exact tips we use now to avoid jet lag:

What is Jet Lag and Why Does it Happen?

Understanding Jet Lag

Jet lag happens when your body’s internal clock, called your circadian rhythm, gets out of sync with the local time at your destination. Basically, your body still thinks you’re on "home time", even though you’re in an entirely different time zone.

That's why you might feel wide awake in the middle of the night or ready to crash at noon. Your body is confused about when to eat, sleep, and feel alert. The more time zones you cross, the more out of whack you feel, sometimes it can even feel a lot like having a bad hangover without the fun night before.

How Long Does Jet Lag Last?

Everyone experiences jet lag a little differently, but a good rule of thumb is that it takes about one day per time zone crossed for your body to fully adjust. So if you fly from New York to Paris (six time zones), you might feel off for around six days if you don't take steps to speed up the adjustment.

Things like traveling east, crossing more time zones, and even your age and overall health can make jet lag worse. (Traveling east is usually harder than traveling west because it’s tougher for your body to shorten its natural day.) The good news is, there are ways to cut down your recovery time, and that’s exactly what the next sections are all about.

Before You Travel: How to Prep Your Body in Advance

Adjust Your Sleep Schedule Early

One of the best ways to beat jet lag before it even starts is by adjusting your sleep schedule a few days before you leave. If you’re flying east (like to Europe from the US), try going to bed 30–60 minutes earlier each night. If you’re flying west, do the opposite and stay up a little later. Even shifting your sleep by an hour or two can make a huge difference once you land. It helps your body start syncing up with the new time zone, so the transition doesn’t feel so brutal.

Pick Your Flights Strategically

If you have the option, try to book a flight that lands in the morning or early afternoon at your destination. It’s a lot easier to stay awake during the day and be exhausted at night, which helps you reset faster. Landing late at night sounds nice in theory, but if you’ve been sleeping on and off the whole flight, you’ll probably just feel restless and wide awake at the wrong time.

Stay Hydrated and Avoid Alcohol

Flying is incredibly dehydrating, and dehydration can make jet lag symptoms even worse. Try to drink plenty of water the day before your flight, during the flight, and after you land.

It’s also a good idea to skip alcohol and limit caffeine while you’re traveling. Both can mess with your sleep quality and make it harder for your body to adjust. Saving the vacation cocktails for when you arrive is definitely the move.

Pack Smart to Minimize Fatigue

Small comforts can make a huge difference on a long-haul flight. Pack things like a good eye mask, a supportive neck pillow, compression socks (to help with circulation), and noise-canceling headphones. The more comfortable and well-rested you are on the flight, the easier it’ll be to stay awake when you land.

After You Land: Adjusting to the New Time Zone

Get Outside in Natural Light

One of the fastest ways to reset your body clock is by getting outside as soon as you can. Natural sunlight signals to your brain that it’s time to be awake, even if you’re feeling exhausted. Even just a 20–30 minute walk outside can help your body start adjusting to the new time zone way faster than staying inside a hotel room.

Don't Nap Too Long (If At All)

As tempting as it is, try to avoid taking a long nap right after you land; it can make jet lag worse if you’re not careful. If you really can’t stay awake, keep naps super short, under 30 minutes. Long naps can confuse your body even more and make it harder to fall asleep at night, which drags the jet lag out even longer.

Eat Meals Based on Local Time

Another easy way to trick your body into adjusting faster is to eat meals on the local schedule, even if you're not that hungry yet. Skipping meals or eating based on your home time zone can confuse your internal clock. Eating breakfast, lunch, and dinner when locals do helps your body shift into the new rhythm quicker.

Stay Awake Until a Reasonable Bedtime

No matter how tired you feel, try to stay awake until at least 8 or 9 PM local time. Push through the tiredness with a light walk, a low-energy activity (like visiting a cafe or sitting in a park), or an early dinner. If you go to bed too early, you’ll just wake up in the middle of the night, and the cycle continues. One tough evening now saves you days of feeling off later.

Extra Jet Lag Tips for Long Flights and Frequent Flyers

Use Melatonin Wisely

Melatonin can be a great tool for adjusting to a new time zone, but timing and dosage matter. For most people, a small dose (around 0.5–3 mg) is enough, more doesn’t necessarily work better. Take it about 30 minutes before you want to fall asleep in your new time zone, not when you’re feeling tired at random times during the day. Also, melatonin works best for short-term use, so it’s better for helping you adjust the first few nights rather than relying on it for your whole trip.

Try a Jet Lag App

If you really want to get ahead of jet lag, apps like Timeshifter create personalized plans based on your flight, destination, and sleep habits. They’ll tell you exactly when to sleep, when to get go outside, when to avoid caffeine, and when to take melatonin if you’re using it. It can really speed up your adjustment time.

Stick to a Routine, Even When Traveling

One of the best ways to recover from jet lag (or avoid it completely) is to jump into a normal daily routine as soon as possible. Try to eat meals, move your body, and start a simple nighttime wind-down routine around the same times every day.

It doesn’t have to be complicated; even a short morning walk, meals at regular times, and putting your phone away before bed can help your body get the message that this is the new normal.

Final Thoughts on Beating Jet Lag

Jet lag doesn’t have to ruin the start of your trip. With a few small adjustments before, during, and after your flight, you can help your body bounce back way faster and actually enjoy your destination from day one.

The biggest thing to remember: light exposure, sleep timing, and a little bit of planning make all the difference. Every trip gets easier once you know how to work with your body, not against it.

For more travel tips, see our full list of travel essentials that will instantly upgrade your trip! If you want to stay up to date with our travels, make sure to follow us on Instagram and subscribe to our YouTube!

FAQ About Jet Lag

How do you get rid of jet lag fast?

The fastest way to get over jet lag is by getting outside in natural sunlight, staying awake until bedtime in your new time zone, and eating meals on a local schedule. A small dose of melatonin before your new bedtime can also help speed up the adjustment. Staying hydrated and avoiding naps the first day makes a big difference too.

Is it better to sleep or stay awake after a long flight?

Does flying east or west make jet lag worse?

How many days does it take to recover from jet lag?