Jet lag isn’t something you “fix,” it’s something you manage. Your body just needs time to catch up, but you can make the process much easier.
Before You Fly
Shift your sleep slightly.
If you’re flying east, go to bed earlier for a couple of days. If you’re flying west, push your bedtime later. You don’t have to be perfect — even 30–45 minutes helps.
Hydrate more than usual.
Jet lag hits harder when you’re dehydrated. Start drinking extra water the day before you travel, not just on the plane.
Don’t do an all-nighter packing.
Being exhausted before a long flight makes the time-zone shift twice as hard.
During the Flight
Set your phone to the destination’s time.
It tricks your brain a bit. Start eating and sleeping according to the new zone, even if the airline’s meal schedule makes no sense.
Avoid alcohol.
On a plane, alcohol feels stronger and wrecks your sleep. It also dehydrates you, which almost guarantees rough jet lag when you land.
Sleep strategically.
- For eastbound flights: sleep as much as you can.
- For westbound flights: try to stay awake for most of it.
It’s easier to delay your body clock than to bring it forward.
Move every couple of hours.
Stretch, walk a bit, drink water. Keeping your circulation going helps you feel more human when you arrive.
When You Land
Get daylight immediately.
Natural light is the fastest way to reset your internal clock. Even ten minutes outside helps more than staring at your phone indoors.
Follow local times.
Eat when people there eat; sleep when they sleep. Even if you’re not hungry or tired, the rhythm helps your body adjust faster.
Avoid long naps.
A nap can be tempting — especially after an overnight flight — but keep it short (20–30 minutes) or skip it entirely. Long naps push your jet lag into the next day.
Stay hydrated and eat something light.
Your stomach is often as confused as your brain after a long flight. Go easy on heavy meals the first day.
Extra Tricks That Actually Work
Melatonin (if you use it).
A very small dose (0.5–1 mg) taken about 1 hour before your desired bedtime can help when traveling east. Don’t overdo it — more isn’t better.
Caffeine timing.
Use caffeine early in the local day, and avoid it after mid-afternoon. It’s not about drinking less — just drinking it at the right time.
Cold shower.
Sounds dramatic, but a short cold shower after landing wakes your system up and tells your brain it’s “daytime.”
Don’t isolate yourself.
Talking to people, walking around, and having plans helps you push through the first day instead of collapsing.
The Honest Truth
You can’t completely avoid jet lag, especially after long eastbound flights. But with the right timing and a bit of discipline for the first 24 hours, you’ll adapt much faster.
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