How to Beat Jet Lag Like a Pro: 10 Science-Backed Tips & Tricks

Even the most seasoned travellers can be hit hard by jet lag. Your body is convinced that it’s 3 am while you’re wide awake on an early morning walking tour. Or you miss breakfast because you were still you've been tossing and turning since 2 am and somehow still sleeping at 10 am.

If you’re about to head home from a summer abroad or you’re making a packing list for fall,  jet lag might be in your near future. Enjoy a few tips below that go beyond “get some rest” so you can shake it off as quickly as possible.

1. START SHIFTING YOUR SCHEDULE BEFORE YOU FLY. When you’re jet lagged, your internal clock is stuck in the wrong time zone. Start moving it along early. If you’re flying east, go to bed earlier and wake up earlier. Flying west? Stay up a bit later and sleep in if you can. Just half an hour to an hour each day for a couple of days will give you a head start when you reach your destination.

2. LIGHT EXPOSURE MAKES A DIFFERENCE. Our body clocks lean on light as a signal, so if you’re flying east, get the early morning light on your body when you arrive. If you’re flying west, it’s the afternoon/evening light you want exposure to in order to delay your rhythm and help you stay awake longer. Actual sunlight works best, which is a perfect excuse for a walk. Use sunglasses strategically, too. Skip them in the morning when you want to stay awake and use them to wind down in the evening.

3. AVOID NAPS. Push through! You can do it! You might really (really) just want to crash, but it can set back your progress. If you can’t help it, set an alarm for 15-20 minutes max, or you’ll risk dipping into deep sleep and waking up groggy.

4. HYDRATE! The air on the plane is dry, your body is tired already, and dehydration makes everything worse. Start paying attention to how much water you’re drinking a day or two before you fly, and during the flight, try to get through a glass of water every hour or so. You can bring an empty reusable water bottle to fill at the airport post-security.

5. USE CAFFEINE WISELY. If you drink caffeine with intention, it can help. Land in the morning or afternoon, drink coffee. Land later than 8-6 hours before your new bedtime, approach with caution!

6. CONSIDER MELATONIN. Your body sees melatonin as a signal that it’s nighttime, so if you’re flying east, taking a small dose an hour before local bedtime for the first few nights can help. Alternatively, there are many foods high in melatonin, like walnuts and pistachios, salmon, eggs, milk, and many others. If you’re flying west, you can skip it and stick with light exposure, which helps your routine skip more naturally.

7. FAKE IT TILL YOU MAKE IT. When you land, pretend your body is already in sync. Eat at local meal times. Walk around outside during the day. Go to bed only when it’s nighttime in your destination. While the first day might be difficult, faking it can actually help your body adjust faster.

8. FOOD CAN HELP. In a similar way to how your body clock responds to light, your digestive system is also on a regular schedule. When you eat meals at local times, you can help reset it. Even if you’re not super hungry, have a light breakfast in the morning (bonus if you can include protein like eggs or Greek yogurt!) and avoid heavy late-night meals while you’re adjusting.

9. SKIP SLEEPING MEDS ON NIGHT FLIGHTS. While it might be tempting to lull yourself to sleep on a long-haul red-eye, over-the-counter sleep meds can actually make things worse. While they might knock you out, the sleep quality is often restless, and the grogginess might stick around after landing. Do, however, bring a comfy neck pillow, socks, and an eye mask to help you get some shut-eye.

10. PLAN SOMETHING FUN BUT LOW-KEY ON DAY ONE. Aim to keep moving but without overstimulation. Explore the local area, take some photos, sit in a park, or hang out with friends on the beach.

Jet lag won’t just disappear overnight. Most people adjust at the rate of one time zone per day, so you’ll want to keep expectations realistic and give yourself as many days as time zones crossed to feel fully in sync.