Jet lag hits when our internal body clock, also known as our circadian rhythm, doesn't match the time zone we've landed in. That's why after a long flight — especially when crossing multiple time zones — we might feel tired during the day or wide awake at night.
It's frustrating, especially when we want to enjoy a new place. But the good news is, there are ways we can make the transition smoother.
Step 1: Adjust Before You Fly
One of the best ways to prevent jet lag starts before we even get on the plane.
What we can do:
• If flying east, go to bed earlier by 30–60 minutes each night, 2–3 days before departure
• If flying west, stay up a bit later than usual
• Gradually shift meal and wake-up times to match our destination
• Get plenty of sleep the night before the flight
The closer we match our destination's rhythm beforehand, the faster our body will adjust.
Step 2: Choose Flight Times Wisely
If we have flexibility in booking, timing the flight can help us align with the new schedule.
Tips for choosing flights:
• Arrive in the evening if possible, so we can sleep shortly after landing
• Avoid red-eye flights that land early in the morning unless we're good at sleeping on planes
• Try to sleep on the plane only if it matches nighttime at our destination
A little planning here can make a big difference in how we feel when we arrive.
Step 3: Stay Hydrated During the Flight
Airplane cabins are extremely dry, and dehydration can make jet lag symptoms worse.
Our best practices:
• Drink plenty of water throughout the flight
• Avoid too much caffeine or sugary drinks
• Don't rely on in-flight drinks only — bring our own reusable water bottle
Hydration helps fight fatigue and keeps our body functioning normally even in high altitudes.
Step 4: Move Around and Avoid Long Naps
Once we land, it's important to stay active and resist the urge to nap for too long — even if we feel exhausted.
What works well:
• Take a short walk outdoors in natural light
• Keep naps under 30 minutes to avoid feeling groggy
• Try light stretching or low-impact activity to keep the blood flowing
Moving our body helps us reset our internal clock more quickly and reduces stiffness from long travel.
Step 5: Use Light Exposure to Reset the Body Clock
Light is one of the strongest signals for our internal clock. Getting the timing right can ease the transition.
Here's how we can use light:
• If traveling east, get morning sunlight to shift our clock earlier
• If traveling west, get afternoon/evening sunlight to delay our clock
• Avoid bright screens or strong indoor light at night
Sunlight is natural and free — and one of the most effective tools against jet lag!
Step 6: Eat at Local Times
Food isn't just fuel — it's also a cue for our body's schedule. Eating at destination mealtimes helps our rhythm shift faster.
Smart eating strategies:
• Wait until local lunch or dinner to eat heavier meals
• Have light snacks if hungry between meals
• Avoid heavy food close to bedtime, especially on the first night
Getting our digestive system in sync can improve sleep and energy levels.
Step 7: Be Patient and Gentle with Yourself
Even with preparation, it's normal to need a day or two to fully adjust. We don't need to rush or push ourselves too hard.
Give ourselves permission to:
• Take breaks between activities on day one
• Rest early in the evening if we're too tired
• Listen to our body and go at our own pace
Every traveler adjusts differently — the key is not to get frustrated with the process.
Conclusion: Beat Jet Lag, Enjoy More
Jet lag can't always be avoided, but with a little planning and smart habits, we can reduce its effects and enjoy our trip sooner. From adjusting sleep before flying to getting sunlight at the right time, these simple tricks help our body adapt and recover faster.
So Lykkers, what's your secret to beating jet lag? Have you found any routines that really work for you after a long flight? Let's share our tips — and help each other travel better, one time zone at a time!
