Few things can derail your dream trip faster than jet lag. That groggy, disoriented feeling after crossing time zones can leave you wide awake at 3 a.m. or nodding off during a city tour. The good news? With a few smart strategies, you can reset your body clock faster and start enjoying your destination sooner. In this post, I’ll share practical tips for managing jetlag before, during, and after your journey—so you can maximize your adventure instead of fighting fatigue.
General Rule of Thumb: It usually takes about 1 day per time zone crossed to fully adjust. With the right strategies, you can shorten that window.
Before You Travel
- Shift your schedule gradually: A few days before departure, try going to bed and waking up closer to the time zone of your destination. You can even use this jetlag calculator to help you plan exactly how to shift your sleep cycles.
- Stay well-rested: Don’t start your trip already sleep-deprived—it makes jet lag worse.
- Hydrate early: Begin drinking extra water before your flight.
During the Flight
- Set your watch/phone to local time as soon as you board—helps your brain start adjusting.
- Avoid excess alcohol & caffeine: They dehydrate you and disrupt sleep cycles.
- Move around and stretch: Keeps circulation flowing and reduces fatigue.
- Try to sleep if it’s nighttime at your destination. Using an eye mask and earplugs helps, as does taking melatonin and maybe diphenhydramine (Benadryl)
After Arrival
- Expose yourself to natural light: Sunlight is the most powerful signal to reset your body clock. Morning light helps you adjust if you flew east; evening light helps if you flew west.
- Stay awake until local bedtime, even if you’re tired. I do recommend having a plan for something to do on arrival to get you out of the hotel and temporarily forget your fatigue. If you must nap, keep it to short 20–30 minute naps only.
- Eat meals at local times: This helps your body adjust its rhythm.
- Stay active: Light exercise like walking helps fight fatigue and gets your body moving.
- Consider melatonin (if suitable for you): A small dose in the evening can help your body shift sleep cycles. I also find magnesium supplements help relax the body for sleep.
Quick Jet Lag Recovery Plans
N. America -> Europe
travelling eastward with 6-8 hours ahead
Day of Arrival
- Morning (local time): Get outside for sunlight + light activity. Avoid wearing sunglasses.
- Midday (12–2pm): Eat a normal local lunch (protein + veg, avoid heavy carbs).
- Early Afternoon: If exhausted, take a 20–30 min power nap (not longer).
- Evening: Eat dinner at local time, avoid alcohol and heavy meals.
- Bedtime (~10–11pm local): Go to bed, even if you’re not super tired. If wide awake, take melatonin (0.5–3mg).
Day 2
- Wake up by 7–8am local.
- Morning: Get at least 30 min sunlight + walk.
- Avoid naps today, push through until local bedtime.
- Eat on local schedule. Hydrate often.
Asia -> N. America
travelling westward with 8-12 hours back
Day of Arrival
- Get sunlight & do light movement outdoors
- eat on local time schedule
- take a short 20-30 min nap if needed
- stay awake until at least 9-10 pm
Day 2
- Wake up normal local time (even if tired)
- Morning: Get at least 30 min sunlight.
- Do light cardio or brisk walk
- Drink caffeine only before 2 pm
- Avoid naps today, push through until local bedtime.
- Eat on local schedule.
- Hydrate often.
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