There Are Things You Can Do to Prevent Jet Lag From Turning Your Trips Into a Total Drag

You can’t completely stop jet lag, but strategic steps before, during and after travel can greatly reduce its impact

Crossing multiple time zones in just a few hours is a marvel of modern travel, but your body’s internal clock doesn’t keep pace. The result is jet lag: fatigue, insomnia, digestive woes and grogginess that can last days. While you can’t eliminate jet lag entirely, you can use proven strategies to reset your circadian rhythm faster, sustain energy on arrival and make the most of every trip.

Below are ten comprehensive tips, covering pre-flight preparation, in-flight behaviors and post-arrival routines—to help you minimize jet lag whether you’re headed east, west or halfway around the globe. Follow these steps, and you’ll spend less time battling fatigue and more time enjoying your destination.

1. Adjust Your Sleep and Meal Schedule Gradually Before Departure

Start shifting your daily routine several days before departure. If you’re traveling east, go to bed and wake up 30–60 minutes earlier each day; for westward travel, shift your schedule later. Align meal times with the destination’s local meal schedule, this helps your body anticipate new time cues. Even shifting by 15 minutes per day can smooth the transition and shorten jet lag recovery by up to 50 percent.

Use alarms or smartphone apps to remind you of the new bedtime and mealtime targets. Avoid large meals close to the old bedtime and focus on lighter, balanced meals at your adjusted hours. Consistency reinforces your circadian clock and prepares your body to adapt more readily once you land.

2. Manage Light Exposure to Reset Your Biological Clock

Light is the most powerful regulator of circadian rhythms. Use timed exposure and avoidance to signal your body when to feel alert or sleepy. If you arrive in the morning, spend at least 30 minutes outdoors in natural sunlight, this advances your clock and fights morning grogginess. For westward trips, seek evening light to delay your rhythm.

Avoid bright screens and overhead lighting in the two hours before your target bedtime. Consider a wearable light-therapy device or app-controlled amber glasses to filter blue light if you need to work late. Once you arrive, follow a schedule of light exposure aligned to the local day–night cycle to accelerate jet lag recovery.

3. Stay Hydrated and Avoid Dehydrating Substances

Airplane cabins have low humidity, and dehydration exacerbates fatigue, headaches and digestive issues. Drink at least 8 ounces of water every hour during long flights. Skip or limit alcohol, coffee and sugary drinks, as they promote dehydration and disrupt sleep. Instead, sip water or electrolyte-rich beverages.

Pack a reusable water bottle, empty through security, then refill at the gate. You can also bring hydrating snacks like fresh fruit or melon. Proper hydration supports overall comfort, cognitive function and sleep quality once you reach your destination.

4. Time Your Caffeine and Melatonin Strategically

Caffeine can boost alertness but can also impair sleep if taken too late. On eastward flights, a cup of coffee upon morning arrival can help you stay awake; avoid caffeine within six hours of your planned bedtime. For westward trips, consider a morning caffeine boost aligned to local time.

Melatonin, a hormone that signals sleep onset, can reduce jet lag by up to two days. Take 0.5–3 mg of fast-release melatonin close to your new bedtime for two to three nights after arrival. Consult a healthcare provider if you have medical conditions or take other medications. When used correctly, melatonin can help shift your sleep–wake cycle without the groggy “hangover” of sedatives.

5. Use In-Flight Naps and Sleep Wisely

If your flight schedule aligns with local night at your destination, try to sleep on the plane, use noise-canceling headphones, a comfortable travel pillow and an eye mask. For daytime flights, limit in-flight naps to 20–30 minutes to avoid deeper sleep cycles that leave you more fatigued.

Set an alarm to wake up before a long nap turns into a full sleep cycle. Waking after a brief “power nap” can preserve your ability to sleep at the new local bedtime and prevent insomnia on arrival.

6. Plan Active Arrival Days with Mild Exercise

Physical activity helps regulate your body clock and reduces stress. After landing, schedule light exercise during daylight hours, walk tours, easy hikes or a hotel gym session. Avoid intense workouts close to bedtime, as elevated heart rate and adrenaline can interfere with sleep.

Incorporate stretching or yoga to release travel tension and prepare your body for rest. Even a 10-minute routine upon waking can improve mood and align your internal clock with local time.

7. Follow Local Meal Times and Eat Light, Balanced Foods

Eating at local breakfast, lunch and dinner hours signals your metabolism to new time cues. Consume balanced meals with lean protein, whole grains and colorful vegetables to sustain energy and avoid blood-sugar crashes. Steer clear of heavy, spicy or greasy foods near bedtime, which can disrupt digestion and sleep.

Consider small, nutrient-dense snacks, nuts, yogurt or fresh fruit—if you experience hunger outside local meal times, but avoid large portions that confuse your circadian signals.

8. Create a Relaxing Pre-Sleep Routine

Establish calming rituals to cue your body for sleep in a strange environment. Dim lights an hour before bed, listen to soothing music or guided sleep meditations, and practice deep breathing. A warm shower or herbal tea (caffeine-free) can further relax muscles and lower core temperature, promoting faster sleep onset.

Avoid screens, work emails and stimulating conversations in the pre-bedtime window. Pack a lightweight eye mask and earplugs to block hotel noise and ambient lights, ensuring a more restorative slumber.

9. Stay Awake Until Local Bedtime

Resisting the urge to nap until the destination’s evening can be difficult, especially after a long overnight flight. If you must rest, limit it to under 30 minutes and do so before mid-afternoon local time. Then, engage in stimulating activities, exploring a museum, socializing over a light meal, or attending a midday event—to keep your energy up.

Once local bedtime arrives, follow your pre-sleep routine to help you transition smoothly. Falling asleep at the right hour is crucial to syncing your internal clock with the new time zone.

10. Give Yourself Recovery Days and Prioritize Key Activities

No strategy eradicates jet lag entirely, plan your most important outings for day two or three. Reserve arrival day for low-pressure experiences: short sightseeing, casual dining or leisurely walks. This buffer period helps you acclimate biologically and mentally, so you can fully enjoy milestone activities once you’re more rested.

For business travelers, schedule calls or meetings after a grace day, or request flexible start times. For vacationers, consider a half-day rest before embarking on longer excursions.