How to Manage Jet Lag Like a Pro: Tips for a Smoother Transition

Jet lag. The unavoidable sidekick of long-distance travel. Whether you’re flying across a few time zones or halfway around the world, it can make your body feel like it's in a completely different time zone than your mind. The good news? There are ways to minimize its effects and feel more like yourself faster. Here’s how to manage jet lag like a pro and make the most of your trip—without needing a nap every two hours.

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1. Adjust Your Sleep Schedule Before You Go

If possible, start adjusting your sleep schedule a few days before your trip. Gradually shift your bedtime and wake-up time by an hour or two in the direction of your destination's time zone. It’s a great way to ease your body into the time change before you even get on the plane.
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2. Stay Hydrated (But Avoid Alcohol & Caffeine)

Dehydration can make jet lag worse, so keep a water bottle with you and hydrate throughout your flight. It’s tempting to order that in-flight cocktail or coffee, but both alcohol and caffeine can dehydrate you, making it harder for your body to adjust. Stick to water and herbal teas instead.

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3. Get Plenty of Sunlight

Exposure to natural light helps reset your internal clock. Once you arrive at your destination, spend as much time as you can outside during the day—especially in the morning. Sunlight helps boost your mood, energy levels, and helps your body sync with the local time zone.
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4. Power Through (Don’t Nap!)

It’s tempting to take a nap as soon as you land, but powering through until bedtime is one of the best ways to fight jet lag. If you nap too soon, your body might struggle to adjust to the new time zone. Instead, try to stay awake and active during the day until you can go to bed at the local time.

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5. If You Need to Sleep on the Flight, Be Ready with the Right Accessories

If your flight is long and you plan to sleep, make sure you’ve got the right accessories to help you get some rest. A good neck pillow, eye mask, and noise-canceling headphones can make all the difference when it comes to catching some quality sleep in the air. These simple items can help you relax and make the transition to your new time zone a bit easier.

check out our dedicated accessories collection for staying comfortable on a flight
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6. Use Sleep Aids (Only If Necessary)

If you’re struggling to sleep, consider using a mild sleep aid. Melatonin supplements can help your body adjust to the new time zone by regulating your sleep-wake cycle. However, it’s best to consult with your doctor before relying on any sleep aids for jet lag.
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7. Be Mindful of Your Meals

Eating at the right times can help reset your body clock. Try to eat meals according to your new time zone as soon as you arrive. Avoid heavy meals close to bedtime, as they can disrupt sleep. A light snack before bed can help you sleep better, though—think nuts, yogurt, or fruit.
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8. Move Your Body

Exercise is a great way to shake off jet lag, but don’t overdo it. A brisk walk or gentle stretching can get your blood flowing, improve your mood, and help your body adjust more quickly. Plus, it can combat the lethargy that often comes with jet lag.

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9. Keep Your Room Cool and Dark

When it’s time to sleep, create an environment that encourages rest. Keep your room dark by using blackout curtains or an eye mask. Make sure it’s cool—ideally around 65°F (18°C)—since cooler temperatures promote better sleep.

10. Be Patient

Adjusting to a new time zone takes time. Give yourself at least a couple of days to fully adapt, and don't beat yourself up if you’re tired for the first day or two. Your body needs time to catch up, and pushing yourself too hard will only make it worse.

Final Thoughts: Enjoy the Journey, Not Just the Destination

Jet lag doesn’t have to ruin your trip. With a little prep, some patience, and a few key strategies, you can minimize its effects and make the most of your time abroad. Don’t let it slow you down—get out there and explore, feeling refreshed and ready to take on whatever your adventure throws at you!

Safe travels! ✈️