How to Avoid Jet Lag: Tips for Long-Haul Flights

Beat jet lag with these affordable tips and tools! Minimize its effects and adjust quickly so you can enjoy your trip feeling refreshed and ready to go.

TRAVEL HACKS

WoopWoop

5/8/20243 min read

What Is Jet Lag and Why Does It Happen?

Jet lag occurs when your body’s internal clock, or circadian rhythm, is disrupted by traveling across time zones. Your body stays synced to your home time zone while your destination might be hours ahead or behind. This mismatch can lead to fatigue, insomnia, digestive issues, and even mood swings.

unknown person lying on brown bench indoors
unknown person lying on brown bench indoors

Pre-Flight Tips to Minimize Jet Lag

1. Adjust Your Sleep Schedule in Advance

A few days before your trip, start shifting your sleep schedule to match your destination’s time zone. For example:

  • If you’re flying east (e.g., from New York to London), go to bed an hour earlier each night.

  • If you’re flying west (e.g., from London to Los Angeles), stay up an hour later.

2. Stay Hydrated

Dehydration worsens jet lag symptoms, so make it a habit to drink plenty of water before and during your flight. Avoid alcohol and caffeine, as they can dehydrate you and disrupt your sleep.

3. Pack the Right Gear

Having the right travel tools can make a huge difference. Essentials include:

  • Travel pillow and blanket for comfort.

  • Noise-canceling headphones or earplugs to block out noise.

  • An eye mask to help you sleep during daylight hours.

During Your Flight

4. Set Your Watch to Your Destination’s Time

The moment you board the plane, change your watch or phone clock to match your destination’s time zone. This helps you mentally adjust and plan when to eat, sleep, or stay awake during the flight.

5. Move Around

Sitting still for long periods can make you feel more fatigued. Take a short walk up and down the aisle or stretch your legs every hour to improve circulation and prevent stiffness.

6. Sleep Strategically
  • If you’re arriving in the morning, try to sleep during the flight to feel rested when you land.

  • If you’re arriving in the evening, stay awake during the flight and sleep when you arrive.

7. Use Natural Sleep Aids

If you’re having trouble falling asleep on the plane, consider natural options like:

  • Melatonin supplements: These help reset your body clock by signaling it’s time to sleep.

  • Herbal teas: Chamomile or valerian root tea can help you relax.

man in black jacket sitting on airplane seat
man in black jacket sitting on airplane seat

Post-Flight Tips to Beat Jet Lag

8. Get Outside in Natural Light

Natural sunlight is one of the best ways to reset your internal clock. Spend time outdoors when you arrive, especially in the morning, to help your body adjust to the new time zone.

9. Stick to Your Destination’s Schedule

Even if you feel tired, try to stay awake until it’s bedtime at your destination. Avoid naps during the day, as they can prolong jet lag.

10. Eat According to Local Time

Start eating meals at your destination’s mealtimes, even if it feels a bit early or late for your body. This helps align your digestive system with the new time zone.

airplane flying over the city during daytime
airplane flying over the city during daytime

Bonus Tips and Tools

  • Compression Socks: Prevent swelling and improve circulation during long flights.

  • Blue Light-Blocking Glasses: If you’re staring at screens during the flight, these glasses reduce blue light exposure that can disrupt sleep.

  • Aroma Sprays: Lavender-scented sprays can create a calming environment, making it easier to relax or fall asleep.

close-up photo of lavender
close-up photo of lavender
gray and brown sock on white textile
gray and brown sock on white textile
selective focus photography of airplane window
selective focus photography of airplane window