Tips for Overcoming Jet Lag

Are you experiencing or have experienced jet lag? Jet lag happens when you travel fast across different time zones. Essentially your body’s usual rhythm goes out of sync. Its intensity varies depending on your travel length, age, and where you travel. It is usually worse when you travel from west to east and is worse for older people.

While it does not last long, it becomes a nuisance. Unfortunately, the symptoms you experience make it challenging to have a normal day. You might experience insomnia, fatigue, headaches, mood swings, difficulties concentrating, or lost appetite. Some people also experience gastrointestinal issues like diarrhea and indigestion.

However, the good news is that there are things you can do to recover from jet lag quickly. Read on for tips on successfully overcoming jet lag at record speed. 

1. Adapt to the New Time Zone Quickly

While it is usually tricky, you should eat, sleep, and wake up according to your new time zone as soon as possible. Most gadgets adjust their time automatically. But take time to confirm and set the manual ones immediately after you land. 

You can start preparing for the transition at home before traveling. If you travel east, try sleeping an hour earlier, a few days before you travel. However, if you are going west, try sleeping an hour later. Do the same for meals and eat them around the same time you will eat at your destination. 

If your flight is in transit at night, try your best to sleep before landing. You can make it easier using eye masks, white noise, noise-canceling headphones, earplugs, blankets, or pillows. 

If you land at night, ensure you book the best hotel services for a good night’s sleep.

Below are some things you can do to get comfortable in your new hotel room.

  • Check the thermostat to ensure it is set at a comfortable temperature
  • Check the clocks and phones so they won’t beep or ring while you sleep
  • Bring a cozy blanket or pillow to help
  • Enjoy the hotel’s amenities, such as a pool and sauna
  • Wear comfortable pajamas
  • Get Plenty of Sunlight

Jet lag messes with your internal clock because light exposure gets interrupted as you change time zones. Therefore, sun exposure helps reduce melatonin hormones if you land during the day. These types of hormones make you sleepy so sunlight can offset this. The daytime light makes it easier not to sleep during the day, so it’s easier to adapt. 

When traveling west, exposure to evening sunlight helps you adjust to the later time zone. On the other hand, exposure to morning sunlight after traveling east enables you to adapt to an earlier time zone. 

2. Stay Hydrated

Many people reduce water intake during flights to reduce their bathroom breaks. However, long plane travels cause dehydration, which worsens jet lag symptoms. Therefore, ensure you drink lots of water before, during, and after your flight. It would help if you also avoided alcohol because it worsens dehydration. 

To stay hydrated, carry an empty bottle and fill it at airport terminals. You can purchase bottled water at the terminal or request it inside the plane. When searching for the best hotel services, look at their water safety. If you are unsure, buy your bottled water. 

3. Avoid New Foods 

Do not try new foods a few days before the trip. Eating food that is hard for your body to digest and absorb will worsen the indigestion symptoms of jet lag. 

You should also avoid eating foods you are allergic to or spicy. An upset stomach while traveling can result in discomfort and an uncomfortable flight. 

4. Take Melatonin

Melatonin is a hormone the body naturally produces. Its production starts at night, and it helps with sleep initiation.

When jet lag disrupts your circadian rhythm, it affects your normal melatonin production time. Therefore, you can take it if you arrive at night and are having difficulties sleeping. You can also take it in the morning for more sleep if you travel west. You can find melatonin supplements in pharmacies or dietary supplement stores. Read over the doses; you don’t want to take too much. Otherwise, you may remain too sleepy. 


Jet lag can make it difficult to complete tasks before and after traveling. That’s why you should try to prepare for jet lag before experiencing it. Booking the best hotel services at your destination goes a long way. In addition to the above tips, ensure you move and stretch on the plane. You may not be able to forgo jet lag altogether, but applying techniques makes coping easier.

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