You land. Your body thinks it’s still yesterday. The local clock insists it’s morning. You feel like a dishcloth someone wrung out, then left on the floor. Jet lag doesn’t knock politely – it crashes in, uninvited, with heavy limbs and fuzzy thoughts. But you can get ahead of it if you stop pretending it won’t happen.

Dealing with jet lag is just part of the game when you’re hopping time zones. Still, a few smart moves before and after the flight can save you from walking through your first few days like a half-conscious sleepwalker.

Start Adjusting Before You Leave

Don’t wait until you’re halfway across the ocean to think about time zones. If I’ve learned anything, it’s this: shifting your sleep schedule by even half an hour each day before your flight makes a world of difference.

Flying east? Start going to bed earlier – no dramatic leaps, just subtle shifts. Flying west? Let yourself stay up later and wake up slower. The point is to stretch your body’s rhythm toward your destination before the jet does it for you.

Also – and this part matters – don’t board a long flight running on three hours of sleep.

Do this before takeoff:

  • Hydrate like it’s your job – dry air on planes is no joke
  • Skip that second espresso or wine, no matter how tempting
  • Change your phone clock to your arrival time once you're in the seat

It’s about tricking your brain gently, not shocking it cold.

Mid-Flight Habits That Make or Break You

Long-haul flights are strange, suspended pockets of time where nothing really makes sense. But the way you move – or don’t – matters.

Get up often. Even if it’s just to stretch near the bathrooms. Walking around keeps your blood moving and your brain from feeling like porridge.

Sleep, yes – but only if it lines up with your destination’s night. That nap at 2 p.m. local time? That’s the one that’ll mess you up.

While you're in the air:

  • Keep naps short unless it's nighttime where you’re headed
  • Sip water often, even if you’re not thirsty
  • Eat light – heavy meals slow everything down, including your body clock

These aren’t just “tips to help with jet lag.” They’re survival tactics for frequent flyers.

Light Fixes Everything (Almost)

If you’re serious about overcoming jet lag, walk straight into the sunlight the moment you arrive. Your internal clock – confused and cranky – needs light to recalibrate. Not phone light. Real light.

Skip the sunglasses. Don’t crash into a nap right away, even if your bones are begging for it. Go for a walk. Eat something on local time. Stand outside and pretend you feel normal.

Landing in the evening? Don’t force it. Keep the lights low. Eat something mild. Get under a blanket and call it.

Ease Into the New Rhythm

Most people shake jet lag after a day or two. Others take longer. Either way, don’t waste time fighting it. Work with it.

I’ve found it helps to mimic the local rhythm – meal times, bedtime, even silly things like your morning coffee routine. Bodies love patterns.

Final tips to get over jet lag:

  • Set an alarm – don’t sleep until noon
  • Eat even if you’re not hungry (but not junk)
  • Take melatonin if it works for you – just don’t lean on it like a crutch

Handling jet lag isn’t about having a magic cure. It’s about knowing how to steer the ship, even when your brain insists it's 3 a.m. and you're not supposed to exist yet.

And once you’ve cracked the code? Your whole trip feels different – like you actually arrived, not just landed.

Discover more travel tips for your next trip.