The Art of Outsmarting Jet Lag: Tips to Get Your Moxie Back.
We’ve all been there. One moment, you’re bustling through the airport with a coffee in one hand and a boarding pass in the other. The next, you’re wide awake at 3 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’re 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’ve 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, 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. Before You Fly: 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 eases your body into the new time zone gently, like a warm-up stretch before the sprint.
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 lull you to sleep on the plane, but it disrupts your rest and dehydrates you further. Stick to water or tea instead.
Pack for Sleep Success: A travel pillow, noise-cancelling headphones, an eye mask, and—if we might humbly suggest—a pair of lightweight, breathable pyjamas. You’ll sleep better knowing you’re kitted out for maximum comfort.
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. Stretching, walking the aisle, or even doing some sneaky in-seat stretching can help improve circulation and keep your energy levels steady. Just keep your socks on, don’t be that weirdo.
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 You Land: Own Your New Routine
Touchdown, where the rubber meets the road: and in this case, it’s 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.
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 20 minutes so you don’t throw your sleep schedule off even further.
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 can be annoying. Jet lag is annoying, but it’s 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.
