12 Expert Tips to Help You Beat Jet Lag

Jet lag shows up like an unexpected roadblock, slowing you down just when you’re ready to hit full speed. You’ve been counting down to croissants in Paris or the sunsets in Bali, but instead, you’re wide awake at 3 a.m., scrolling through your phone in a daze. Your body’s stuck in yesterday while your mind’s racing to catch up.

But it doesn’t have to be that way. With advice from frequent flyers and insights backed by sleep science, you can leave jet lag in the dust. Here’s everything you need to know to step off the plane feeling refreshed and ready to explore.

1. Prepare Your Body Before You Fly

Jet lag starts long before your flight, so preparation is key. Resetting your internal clock to match your destination’s time zone can make all the difference. Heading east? Start going to bed an hour earlier each night in the days leading up to your trip. Traveling west? Do the opposite—stay up later. These small shifts ease your body into a new rhythm without the shock of a sudden time change.

Think of it like packing the night before—little prep steps that set you up for a smoother experience later. If you want extra help, apps like Timeshifter create personalized schedules to optimize your sleep and activity before, during, and after your flight.

2. Hydrate Like Your Life Depends On It

Airplane cabins are notorious for drying you out. The humidity levels onboard are often lower than those in the Sahara Desert (seriously), which can leave your skin parched and your body struggling to recover.

The fix is simple: drink plenty of water before, during, and after your flight. Aim for at least 8 ounces of water every hour you’re in the air. Yes, it means extra bathroom trips, but staying hydrated will leave you feeling far more refreshed when you land.

Avoid alcohol and caffeine during the flight. Both can leave you dehydrated and disrupt your sleep patterns. If you’re craving a warm drink, opt for herbal tea—it soothes your body without any negative side effects.

3. Let There Be Light—Or Not

Light exposure is one of the most powerful tools for adjusting your body clock. Natural sunlight signals to your brain when it’s time to wake up, and darkness cues it to rest. After you land, spend as much time outside in the daylight as possible. If it’s morning or afternoon at your destination, take a walk, sit by a window, or explore the outdoors. On the flip side, if you land at night, avoid bright lights, especially from your phone or laptop. Dim lighting can help your body ease into sleep mode.

For added support, consider wearing blue-light-blocking glasses during your flight. These glasses help reduce eye strain and send your brain the signal that it’s time to relax.

4. Master the Art of the In-Flight Nap

In-flight naps are tricky. Done right, they’ll leave you feeling refreshed. Get them wrong, and you might find yourself groggy and more out of sync. To nap effectively, focus on timing. If your flight aligns with nighttime in your destination, try to sleep as much as possible. On shorter flights, keep naps to about 20-30 minutes to avoid entering deep sleep, which can leave you feeling disoriented.

Pack essentials like a neck pillow, an eye mask, and noise-canceling headphones. These simple tools can turn even the most cramped economy seat into a mini cocoon of rest.