How to Avoid Or Get Over Jet Lag: Some Practical Advice And Solutions

By | November 29, 2023

Jet lag is a common woe for travelers, disrupting sleep patterns and leaving you feeling groggy and disoriented. Jet lag can ruin your trip- or your return, Whether you’re a frequent flyer or embarking on a long-haul adventure, conquering jet lag is essential for making the most of your travels. In this guide, we’ll explore effective strategies to beat the time zone blues and ensure you arrive at your destination feeling refreshed and ready for exploration, and return home the same way.

Understanding Jet Lag

Before delving into solutions, let’s briefly understand what causes jet lag. It occurs when your body’s internal clock, or circadian rhythm, is out of sync with the time zone of your destination. Factors such as crossing multiple time zones, disrupted sleep on flights, and changes in meal times contribute to this disorientation.

1. Pre-Flight Preparation

a. Adjust Your Sleep Schedule

Start adjusting your sleep schedule a few days before your trip. Gradually shift your bedtime and wake-up time closer to those of your destination. This helps your body acclimate to the new time zone.

b. Stay Hydrated

Proper hydration is crucial in mitigating the effects of jet lag. Begin hydrating well before your flight, and avoid excessive caffeine and alcohol intake, as they can contribute to dehydration.

2. In-Flight Strategies

a. Set Your Watch to Destination Time

The moment you board the plane, set your watch to the time of your destination. This mental shift helps you align your activities with the local time, including sleep and meal times. In the modern age, many people use their phones to keep time. While phones automatically adjust timezone, there is usually a setting for this as well.

b. Move and Stretch

Combat stiffness and fatigue by moving around the cabin and doing simple stretches. This improves circulation and reduces the risk of developing deep vein thrombosis.

3. Upon Arrival

a. Embrace Natural Light

Exposure to natural light helps regulate your circadian rhythm. Spend time outdoors during daylight hours to signal to your body that it’s time to be awake.

b. Stay Active

Engage in light physical activity upon arrival to help reset your body clock. A short walk or gentle workout can make a significant difference.

4. Sleep Hygiene

a. Create a Restful Environment

Make your sleep environment conducive to rest. Use blackout curtains, keep the room cool, and avoid electronic devices before bedtime to signal to your body that it’s time to wind down.

b. Consider Sleep Aids

If adjusting to the new time zone proves challenging, consider natural sleep aids such as melatonin supplements, but consult with a healthcare professional before use.


Beating jet lag requires a combination of pre-travel preparation, in-flight strategies, and post-arrival adjustments. By following these tips, you can minimize the impact of time zone changes and make the most of your travel adventures. Don’t let jet lag dampen your journey—empower yourself with these solutions and arrive at your destination ready to embrace new experiences. Safe travels!