How to Avoid Jet Lag: 5 Expert Tips for Staying Energized While Traveling
Jet lag can quickly turn an exciting trip into an exhausting one. Whether you're crossing two time zones or ten, adjusting to a new schedule can be tough—but it doesn't have to be! With a few strategic habits, it's possible to minimize jet lag and start enjoying your destination from the moment you land. Here are five expert-backed tips to help you avoid jet lag and keep your energy levels high while traveling.
1. Prioritize Sleep Before and During Travel
One of the best ways to prevent jet lag starts before takeoff. In the days leading up to your trip, focus on getting quality sleep—consider even adding an extra hour or two to your nightly routine. If you're taking a red-eye flight, aim to sleep in the air to maximize your rest.
For better in-flight sleep:
Pack essentials like a sleep mask, noise-canceling headphones, and earplugs.
Stick to your usual nighttime routine—whether that’s reading or unwinding with a podcast.
Consider natural sleep aids like magnesium or melatonin for extra support.
Avoid caffeine at least 8 hours before you plan to sleep.
2. Limit Alcohol Consumption
A glass of wine at the airport lounge or a cocktail on an international flight might sound tempting, but alcohol can disrupt sleep and contribute to dehydration—two factors that make jet lag worse. Instead, opt for water or herbal tea, and if you do indulge, keep it to one or two drinks and balance it with plenty of hydration.
3. Move Your Body
Long flights can leave you feeling stiff and sluggish, which only adds to travel fatigue. Keep circulation flowing by stretching, standing up, and moving around periodically. Post-flight, a quick walk or light workout can help reset your body's internal clock and boost energy levels.
4. Stay Hydrated
Flying dehydrates the body faster than usual, which can make jet lag symptoms more intense. Make hydration a priority by drinking plenty of water before, during, and after your flight.
Pro tip: Bring a reusable water bottle and refill it throughout your journey. Adding electrolytes can also help replenish lost minerals and keep your body balanced.
5. Adjust to Local Time ASAP
One of the most effective ways to beat jet lag is to immediately align with the local schedule. If you land in the afternoon but your home time zone says it's morning, resist the urge to sleep—power through until a normal bedtime in the new location.
Eat meals according to local time (even if it feels too early or late).
Get sunlight exposure during the day to help regulate your internal clock.
Avoid long naps—if necessary, keep them under 30 minutes.
Final Thoughts
Jet lag doesn’t have to ruin your trip. With proper preparation, hydration, movement, and strategic sleep habits, you can adjust to a new time zone with ease and feel refreshed wherever you go. Try these tips on your next trip, and say goodbye to travel fatigue!
