Overcoming Jet Lag: My Tips That Actually Work

If you’ve ever traveled between the U.S. and places like Europe, or Australia — where the time difference is huge — chances are you’ve struggled with jet lag at least once. And honestly, when you’re only staying for one or two weeks, it feels like as soon as you finally adjust… it’s already time to fly home. That can make a trip feel tiring instead of relaxing.

But I’ve noticed that I rarely get hit by serious jet lag anymore. I’ve gathered a few strategies that always work for me, shared them with friends, and they all agreed they help — so now I’m sharing them with you too. I hope they make your next trip so much smoother!

Jet lag is more than just a sleep problem

During travel, almost everyone experiences some form of jet lag — even when I fly within the U.S. from the West Coast to the East Coast or back again, I sometimes feel a slight shift in my body. But because I follow my own method, I usually adjust quickly enough that it never becomes a serious issue.

Scientific studies suggest that for every time zone crossed, your body needs roughly one day to fully adjust. Traveling east is typically harder, since you “lose” hours and your day suddenly becomes shorter; without a good system to help your body shift, jet lag doesn’t only affect your sleep — it can bring irritability, mental fog, restless mood swings, and difficulty concentrating, creating a subtle heaviness that follows you through your trip.

Before You Fly: Prep & Prevent

Gently shift your internal clock ahead of time

A few days before departure, I begin aligning my schedule with the destination’s time zone, easing into it rather than forcing anything.

Since I now live in the U.S., I adjust based on travel direction:

• Flying east from the U.S. (for example, to Europe)
  I begin going to bed and waking up 30–90 minutes earlier for a couple days before the trip, so my internal rhythm gradually moves forward.
• Flying west from the U.S. (for example, to Asia or Australia)
  I allow myself to sleep a bit later and wake later for a few days, because a longer day is easier on the body, and this gentle shift helps my clock ease into the destination time zone more smoothly.

It’s never dramatic — just small shifts, but they help my body land feeling more ready and less shocked by the difference.

Use planning tools to help guide your body

I usually start adjusting to the destination schedule while still on the plane, so knowing the destination’s current time helps me plan when to rest, when to eat, and when to expose myself to light or keep the cabin shades closed.

There are a few helpful apps, like TimeShifter or JetLag Rooster, which create customized adjustment plans by telling you when to sleep, when to seek light, when to avoid caffeine, and when it’s okay to have some. They don’t feel rigid — more like gentle guidance so your body doesn’t feel lost in time.

• TimeShifter: Personalized jet lag plan (sleep, light, caffeine timing)
• Time Difference: Time zone checking
• JetLag Rooster: Calculates when to seek or avoid light + sleep plan

Choose flight schedules based on how your body sleeps

When booking flights, I think about how well I sleep on planes, because it changes everything about how easily my body adjusts.

If I’m someone who can naturally fall asleep on a flight, choosing a flight that aligns with nighttime at the destination helps me wake up ready to begin a light, easy first day once I land. The sleep may not be perfect, but a few solid hours make a world of difference.

If I know I won’t sleep much in the air, then I prefer to land in the evening at the destination, so I can shower, settle in, and go straight to bed — letting my body slip into the new time zone without resistance.

And if you’re like me — sometimes able to sleep long hours on the plane AND still sleep again after landing — then honestly, almost any schedule works, so long as you follow the destination’s morning and night rhythm once you arrive.

On the plane: start adjusting your rhythm in the air

Follow the destination’s time zone, even mid-flight

The moment I sit down on the plane, I mentally enter the destination’s time zone. I eat according to what would be mealtime there, and I rest when it would be nighttime there. Airlines often schedule meals based on destination time anyway, and I find that really helps the transition feel more natural.

Rest thoughtfully during the flight

Depending on the flight route, sometimes I sleep during the longest leg, and if I have a layover — for example when flying from Taiwan to the U.S. and connecting in San Francisco in the early morning — I’ll stay awake while transferring so my internal clock doesn’t slip backward.

It’s a bit like guiding your body gently with soft nudges, instead of forcing it to adjust all at once later.

Stay hydrated and choose drinks wisely

I always bring an empty water bottle through security and fill it once I’m inside the airport. On board, I keep drinking water regularly.

I avoid alcohol because it disrupts sleep and dehydrates you — and while coffee can be tempting, I stop myself if I’m within about ten hours of when I’ll need to sleep at the destination. Herbal tea, on the other hand, feels calming and never interferes with my internal clock.

Move your body and make yourself comfortable

Long flights can easily stretch beyond eight or ten hours, so I take time to stand, stretch, and walk a little whenever I can. Wearing soft, comfortable clothing — yes, even pajama-like pieces — makes everything feel gentler and more restful.

I always bring a neck pillow and good headphones, and sometimes an eye mask or earplugs if I want to sink into a cocoon of quiet.

Consider melatonin only if you really need it

I personally have never needed melatonin because I usually fall asleep easily during flights, but many travelers say it helps them transition. If you try it, do whatever feels safe and recommended for your body.

After landing: the golden rule for adjusting to a new time

Embrace the local schedule immediately

This is the step that matters the most. Even if your body feels heavy, even if you’re exhausted — do your best not to sleep when the local time says you should be awake, and don’t stay awake when the local time says you should sleep. The sooner you step into the rhythm of where you are, the faster your body follows.

When I travel for work, I adjust quickly because meetings and schedules force me to wake and function within local hours. But during vacations, it used to be tempting to say “just one more hour of sleep,” and suddenly it’s almost noon and the day feels off balance. Now, I try to wake around seven or eight when traveling — the same as at home — and if I feel sleepy by nine in the evening the first couple of nights, I simply let myself drift off naturally.

Let sunlight reset your internal clock

Sunlight is one of the most powerful natural tools for adjusting jet lag. Even if I feel tired, I make myself go outside, walk a little, breathe in the air of a new place, and let daylight signal to my body that it’s time to be awake. Staying in bed during the day only confuses your rhythm more.

Keep naps short and set the stage for good rest

Sometimes fatigue catches up, and if I really need a nap, I keep it short — around twenty to thirty minutes — and never too close to evening, so nighttime sleep stays intact.

At bedtime, I try to create a calm space: cool air, dim lights, minimized noise — a little sanctuary to ease into deep rest, because good sleep is one of the most precious parts of traveling well.

I hope these gentle habits help you on your next trip

Adjusting to a new time zone doesn’t have to feel like a battle. With small shifts, soft timing, sunlight, water, and kindness to your body, you can transition smoothly and spend your trip living, exploring, and feeling present — instead of fighting against fatigue.

May your next journey feel light, rested, and full of energy to enjoy the places you fly so far to see

---

---

All opinions on this website are 100% personal and I only recommend products or itineraries that I trust. Please refer to the “Disclosure and Public Welfare Program” section for more details. If you have any questions, please click on the social media icons below to contact me, or email 📧 to [email protected].

All copyrights of the blog’s texts and images are reserved. Link sharing is welcome. © 2018-2024 Shh! Just Tell You.