Jet lag can make the first days of a trip feel rough. You are tired when you should be awake. Hungry at strange times. Wide awake at 3 a.m. The good news is that jet lag is not random. Your body runs on an internal clock, and with a little planning, you can help it adjust faster.
Start Before You Leave
The best time to fight jet lag is before your flight. Just a few days can help.
If you are flying east, try going to bed a little earlier each night and waking up earlier too. Morning light helps here.
If you are flying west, do the opposite. Stay up a bit later and sleep in if you can. Evening light helps more.
Even small changes help. You do not have to be perfect.
Drink Water and Skip Alcohol
Planes are very dry. That makes jet lag worse. Drink water often, even if you are not thirsty. Bring a refillable bottle and keep it full.
Try to skip alcohol and go easy on caffeine. Both can mess with sleep and make you feel worse later.
Switch to Destination Time
As soon as you get on the plane, change your watch or phone to the time where you are going. It sounds simple, but it helps your brain shift.
Try to eat and sleep based on that new time. If it is nighttime where you are landing, try to sleep. If it is daytime, stay awake, even if it feels hard.
Use Light the Right Way
Light tells your body when to wake up and when to sleep.
After flying east, get sunlight in the morning and avoid bright light at night.
After flying west, get more light later in the day.
A walk outside on your first day can make a big difference. You might feel tired, but the fresh air helps more than you expect.
Melatonin Can Help
Melatonin is a sleep hormone. Some people take it to help fall asleep at a new bedtime. A small dose before bed can help signal that it is time to sleep.
It works best when used carefully and not for many nights in a row.
Avoid Long Naps
When you arrive, a long nap sounds tempting. Try not to do it. Long naps can make jet lag last longer.
If you really need to rest, keep it short. About 20 minutes. Then get up and keep going until a normal local bedtime.
Move a Little
You don’t need to exercise. A walk, some stretching, or taking a walk around your neighborhood can be just what your body needs to wake up from its slumber.
Think of landing, dropping your bags, and stepping outside into fresh air. It may be just enough to wake your body up more than you realize.
Jet lag is not something that goes away in one day. However, with a bit of effort, you can wake up feeling like a human being instead of sleeping through your trip.
Sources:
Qantas Travel Insider – “How to Avoid Jet Lag on a Long‑Haul Flight.”
BBC Future – “The Science of Jet Lag… and How Best to Beat It.”
Reddit r/TravelHacks – “Best Tips for Combating Jetlag on Long 20+ Hours Flights?”
The Restful Sleep Place – “How to Prevent Jet Lag: The Complete Guide,” Jul 2025.
PMC / Eastman et al. – “How to Travel the World Without Jet Lag,” circadian rhythm research overview.
Corporate Traveller – “How to Survive Long‑Haul Flights and Avoid Jet Lag.”
Under30 Experiences – “Beat Jet Lag With These Insider Tips,” Jan 2026.
Mayo Clinic – “Jet Lag Disorder: Diagnosis and Treatment.”
HealthPartners – “9 Ways to Minimize Jet Lag,” Mar 2025.