10 Proven Tips Savvy Travelers Use to Conquer Jet Lag

Enjoy every moment of your next international adventure by preparing strategically to combat jet lag. With expert planning, you can maximize your time abroad and embrace the local sunlight fully.

Follow these 10 evidence-based tips to overcome jet lag:

1. Create a personalized sleep schedule: Even if you're not a great sleeper, tools like Jetlag Rooster can help. For my upcoming trip to Portugal, I used this free online tool to generate a customized schedule for Lisbon. It advises sleeping as needed on the flight, optimal light exposure times, and ideal sleep windows. The free app syncs to my iPhone, with printable schedules and calendar integrations available.
2. Begin adjusting at home: Review your calendar a week before departure and gradually shift your sleep routine starting three days prior. Advance or delay bedtime by one hour daily for a seamless transition upon arrival.
3. Explore supplements wisely: Low-dose melatonin is popular for regulating sleep. Consult your doctor for suitability and dosage, especially if driving, pregnant, or giving to children. For stronger options like prescription Ambien, discuss during your visit. Note that melatonin commonly induces drowsiness.

On the flight:

4. Skip alcohol: The World Health Organization advises limiting alcohol to ensure restful arrival. While it may induce sleep, it reduces sleep quality and increases bathroom trips, disrupting rest for you and neighbors.
5. Stay hydrated: Harvard Medical School notes dehydration exacerbates jet lag, common in air travel. Drink extra water before, during, and for 48 hours post-flight. Pack an empty bottle to fill at security.

Upon arrival:

6. Embrace your first day: Resist napping immediately; schedule walks and light activities like museum visits to stay awake until local bedtime. Prioritize sunlight exposure if arriving daytime, but avoid overexertion.
7. Or prioritize sleep if arriving evening: Tire yourself en route with entertainment, reading, healthy snacks, and water. Use a white noise app in your room to ease into sleep.
8. Wake naturally with sunlight: Leave shades open before bed so morning light gently rouses you, easing adjustment without harsh alarms.
9. Incorporate exercise: A neighborhood run boosts endorphins and combats fatigue. The WHO recommends daytime workouts (avoiding two hours before bed) to promote better sleep and time zone alignment.
10. Align meals with local times: Eat on the destination schedule to sync energy levels. Skip airplane breakfast on overnight flights; opt for local fare. Choose light meals, limit caffeine (especially westward travel), and sip small coffees if needed.