How to Avoid Jet Lag: 10 Tips That Actually Work

We all know jet lag can be a travel buzzkill. We’ve just landed somewhere amazing but, instead of exploring, we’re wide awake at 3 am or trying not to fall asleep in our plate of pasta. 

The good news? We don’t really have to just suffer through it so much. There are ways to reduce or even skip the worst of our jet lag. Below are ten tips that actually work, backed by science and tested by our team of frequent flyers.

Start Adjusting Your Sleep Schedule Before You Fly

This one requires a bit of planning, but it’s a game-changer. A few days before your flight, try nudging your sleep and wake times closer to your destination’s time zone. So, if you’re flying east, go to bed and wake up earlier. If you’re heading west, stay up and sleep in a bit later.

Doing this helps your internal clock gradually ease into the new rhythm. And it doesn’t need to be drastic – even an hour a day makes a difference. 

Some of us like to use tools like the Timeshifter app. It can help customize a sleep adjustment plan for your itinerary. The benefit? You’ll start syncing your body clock before you even take off, which makes the transition much smoother when you land.

Stay Hydrated Like It’s Your Job

Planes are drier than a desert, and dehydration makes jet lag worse. Start drinking more water the day before your flight and keep it going during the trip. Aim for a full glass of water every hour or two while you’re in the air.

Staying hydrated helps keep your energy levels up and reduces that groggy, headachy feeling that makes jet lag worse.

Bring a reusable water bottle. If you can, invest in one with a built-in filter, like LARQ, so you can refill easily. And skip alcohol and caffeine during the flight. While a glass of red wine sounds lovely, it can actually mess with your newly appointed sleep schedule and dehydrate you even further.  

Use Melatonin (Correctly)

Melatonin is a hormone your body naturally produces to signal sleep. Taking a low dose of melatonin at the right time can help you adjust your sleep cycle to a new time zone. The trick is to use it strategically.

Take melatonin about 30 minutes before your new target bedtime (based on your destination’s time zone). And stick to a small dose; 0.3 to 1 mg is usually enough. Overdoing it can make you feel drowsy and actually work against you by disrupting your sleep. 

You can find melatonin gummies or fast-dissolve tablets that work well for travel. The short-term benefit may be quicker sleep alignment, and the long-term win is avoiding that week-long zombie phase.

Get Outside as Soon as You Land

Light is one of the strongest regulators of your circadian rhythm. Getting exposure to natural light (especially in the morning) can help reset your internal clock to the local time. As soon as you land, resist the urge to take a nap. Instead, go outside.

Even a short walk can help. If it’s cloudy or you’re arriving late, consider packing a small light therapy device like Luminette glasses or a tiny HappyLight. 

These simulate daylight and can give your body the signal it needs to start adjusting. In the long run, this trick can train your body to sync faster anytime you travel. Here are 17 additional items you should always pack for your overseas trip.