HOW TO BEAT JET LAG: TOP TIPS TO GET YOUR MOXIE BACK
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We’ve all been there. Wide awake at 2 a.m. in a different timezone staring at the hotel ceiling, wondering what to do next.
Hello jet lag: the gift that keeps on taking.
But before you resign yourself to feeling like there is no alternative, let’s talk strategy. Because jet lag isn’t inevitable—and we are about to give you some cheat codes.
1. UNDERSTAND THE ENEMY
Jet lag happens when your body’s internal clock (a.k.a. your circadian rhythm) doesn’t sync up with the local time at your destination. You have been living in one rhythm, and your body isn’t quite ready for a new one.
The bigger the time zone leap, usually at least two time zones, the harder it can be. This is especially true if you fly east. But the good news? Your circadian rhythm is flexible—it just needs a nudge in the right direction.
2. PREP LIKE A PRO
Jet lag prevention starts before you even set foot on the plane. Here’s how to get ahead of it:
SHIFT YOUR SCHEDULE EARLY: If possible, start adjusting your sleep and wake times a few days before travel. Flying east? Go to bed and wake up earlier. Heading west? Stay up a little later. This helps your body adjust to the new time zone slowly and thoughtfully.
HYDRATE: Dehydration can make jet lag symptoms worse, so drink water before, during, and after your flight. Yes, it means extra trips to the toilet, but your future self will thank you.
SKIP THE NIGHTCAP: Alcohol might help you to sleep on the plane, but it disrupts your deep sleep and dehydrates you further. Try sticking to water or tea instead.
PACK FOR SLEEP: A travel pillow, noise-cancelling headphones, an eye mask, and lightweight, breathable sleepwear. Stick to your routine and wear familiar sleepwear. This helps you wind down and sleep better, even in a new bed.
3. DURING THE FLIGHT
Planes aren’t exactly designed for comfort, in economy class at least, but you can still tilt the odds in your favour:
SET YOUR CLOCK TO LOCAL TIME: The moment you board the plane, adjust your watch or phone to your destination’s time zone. Start eating and sleeping according to that schedule, even if it feels a bit odd.
MOVE AROUND: Long-haul flights can leave you stiff and sluggish. Walking in the aisle, or even stretching in your seat can boost circulation and keep your energy up. Keep your socks on though; there's no need to be that barefoot weirdo.
SLEEP DURING THE FIRST HALF OF THE FLIGHT: It will feel unnatural, but try to sleep after the meal is served. Take some melatonin maybe 30/45 mins before you want to sleep. The trick here is to plan 12 hours of wakefulness before you expect to go asleep at your destination, which will help build up that sleep pressure you’re going to need.
SNACK SMART: Avoid heavy, carb-loaded meals that can leave you feeling lethargic. Instead, opt for light, protein-rich snacks if at all possible.
4. AFTER YOUR LAND
Touchdown, where the rubber met the runway: and your moment of truth.
GET OUTSIDE: Sunlight is your best ally. It resets your internal clock by signalling that it’s time to be awake. Aim to spend 20–30 minutes in natural light as soon as possible after landing. Morning sunlight is key for resetting your circadian rhythm. Also, don’t wear sunglasses for better results.
STAY AWAKE (OR SLEEP ON TIME): Resist the urge to nap if it’s daytime at your destination. If you absolutely must rest, keep naps under 15 minutes so you don’t throw your sleep schedule off even further. If you need a nap on day 2 or day 3, aim for a short one in the late morning. This way, you’ll keep building up sleep pressure for nighttime.
EMBRACE MELATONIN (IF NEEDED): Melatonin supplements can help your body adjust, particularly if you’re flying east. Use them sparingly and only at night.
WIND DOWN RIGHT: Whether you’re home or away, your bedtime routine matters. Keep doing what you normally do at home. Create a calming environment: dim the lights, put away the screens, and change into your preferred sleepwear.
FINAL THOUGHTS
Jet lag is not unbeatable. With a little planning and patience, you can adjust faster and make the most of your trip. So be intentional with your planning, pack smart, and stay hydrated. You’ll be back to yourself in no time.
