10 Top Tips for Adjusting to Jet Lag
The Beautiful Mediterranean Sea - Spain
After years of traveling internationally for work and fun, I’ve learned a few go-to tricks that make all the difference in helping me beat jet lag quickly so I can enjoy my trip to the fullest.
Whether you're flying from the US to Europe or jumping time zones across continents, these jet lag tips will help you get on track ASAP.
Here are my top tips for adjusting to jet lag, from what to do on the flight to how to reset your body the first day you’ve arrived.
On the Flight
1. Drink Water
Long-haul flights are incredibly dehydrating. I like to bring a reusable water bottle and fill it up at the airport before boarding, or if I forget it, I’ll buy a large water bottle at the airport prior to the flight.
Whenever the flight attendants come around to offer refreshments, I always get a glass of water, especially if I also get a white wine or an iced coffee, as wine and coffee are both dehydrating.
Sometimes, I’ll ask to get two cups of water. Whether or not I have wine or coffee on a flight, I still find myself reaching for my water bottle throughout the flight.
Honestly, I am far less tired when I arrive if I don’t have alcohol on a travel day, so if you are heading somewhere with a big time zone difference, consider not drinking wine or coffee on the plane and stick to water instead.
2. Take "No Jet Lag" Herbal Supplements
One thing I’ve been doing for the past few years is taking No Jet Lag herbal supplements during the flight when I have a time zone difference of 9 or more hours. These aren’t sleeping pills or melatonin; they are herbal supplements designed to help support your circadian rhythm.
I take one after I board, then one every couple of hours or as directed. These don’t knock out jet lag for me completely, but I have noticed a difference when I take them compared to when I forget to take them for times I’ve jumped from California to Asia (15+ hour time difference) or California to the Middle East (10-11+ hour time difference).
Grab a pack of No Jet Lag supplements here.
3. Consider Taking Melatonin on the Flight
When I’m on a long-haul flight, I’ll often take melatonin to help my body feel like it’s time to sleep. I wait until I’ve had the meal to take it, during the time when people are finished eating and get up to use the bathroom before “lights out.”
This is the perfect time to wind down and take melatonin, in my opinion, so you aren’t groggy until the lights actually go dark. This is when I’ll turn on a show like The Summer I Turned Pretty or something else on Netflix I’ve downloaded on my phone to wind down for the “night.”
Sunset in Santorini, Greece
4. Sleep as much as you can on the flight
The sooner you act like it’s the new time zone, the faster your body will adjust. If it’s nighttime at your destination, try to sleep on the plane. Adjusting your circadian rhythm is really important.
For myself and most people I know, the quality of sleep you get on flights is not great and can be pretty fragmented with interruptions like noise, people in your row getting up to use the bathroom, the crying baby…so prioritizing getting as much sleep as you can on the flight will help you that much more for when you arrive.
5. Block Blue Light on the Flight
Using WiFi or watching shows on your phone during the flight? Blue light can trick your brain into thinking it’s daytime, which makes it harder to sleep.
Using Night Shift mode on your iPhone or bringing a pair of blue light-blocking glasses can help reduce stimulation before sleeping.
After Arrival: Day 1
Walking around La Boca, Buenos Aires, Argentina
6. Get Outside + Walk Around ASAP
One of the best ways to adjust to jet lag naturally is to expose your body to sunlight and get your circulation moving.
Even if you’re tired, walk around your neighborhood, go grab a bite to eat, or sit outside with coffee. Daylight is one of the strongest cues for your body to reset its clock.
Walking around in the daylight will help your circulation and also signal to your body that it is time to be awake right now.
7. Skip Sunglasses on your first day or two
On that note, one trick I started doing more recently is skipping sunglasses on my first, and sometimes second, day of my trip.
Like many of the points above, when your priority is to beat jet lag, you want to train and best support your body to quickly adjust its circadian rhythm.
Natural light hitting your eyes (that are not filtered through sunglasses) helps signal to your brain that it’s daytime. I started doing this last year and have noticed a huge difference.
Of course, if the sun is too strong or you’re super sensitive, do what feels right - but even a few minutes without them helps.
Old Town Ibiza view by boat
8. Take a Short Nap If You Really Need It
It’s okay to nap on arrival day - I just recommend keeping it short.
A 1-1.5 hour nap max on arrival day can be helpful if you’re completely crashing. I usually set multiple alarms and nap with the lights off but curtains open, so daylight still gets in. That way, my body doesn’t think it’s bedtime.
The very first international trip I took when I studied abroad in Italy jolted me into a 9-hour time difference between Seattle and Rome. I took a nap on the afternoon of arrival day in pitch darkness, completely slept through my alarm for an extra hour, and have zero recollection of turning it off.
Luckily, my roommates came in to grab a few things before our welcome dinner, and I had about five minutes to throw on a new outfit and join everyone! If they hadn’t come in, I probably would have slept through the night.
Moral of the story: set multiple alarms if you take a nap!
9. Do a Quick Stretch or Mini Yoga Flow
If you have been sitting for 7-10+ hours on a long-haul flight, chances are, your body could use some movement and stretching.
I like to do a 5-10-minute stretch or follow a yoga flow from YouTube once I check into my hotel. If I have time (or energy), I’ll look up a local yoga class or plan to go the next morning.
10. Caffeine (Yes, Even Late in the Day)
Normally, I don’t drink caffeine in the afternoons…but if I’m jet lagged, caffeine later in the day definitely helps me stay awake until it’s a more appropriate time to wind down for bed.
Whether it’s an iced coffee, a Diet Coke, or even an espresso martini if I’m heading out for the night, having some caffeine always helps me power through.
If you’re struggling to keep your eyes open at dinner, consider a quick hit of caffeine.
Bonus Tip: Pack or Buy Snacks for the First Night
Sometimes jet lag has you waking up in the middle of the night, unable to get back to sleep (even with melatonin!), and you feel super hungry.
I usually bring a few snacks in my carry-on (you’ll often find Trader Joe’s pita chips in my duffle, haha), or I’ll stop by a convenience store when I arrive and grab a couple of things.
The Ibiza marina at night
Jet lag doesn’t have to derail your first few days in a new destination. A few small adjustments go a long way when it comes to getting your energy back and making the most of your trip!