Traveling has endless benefits—but jet lag? Not one of them. Whether you’re crossing a few time zones or flying across the world, adjusting to a new schedule can be tough. The good news? A little preparation goes a long way. Follow these expert-approved jet lag tips to shake off fatigue and make the most of your trip from the moment you land.
1. Book a redeye flight
Flying overnight can make it easier to adjust, especially if your flight aligns with your usual bedtime. You’ll arrive in the morning, ready to sync with your destination’s time zone instead of feeling out of step. Plus, scheduling a redeye forces you to pack during the day instead of pulling an all-nighter before an early flight. Win-win.
2. Adjust your sleep schedule
Your body clock isn’t a fan of sudden changes. Ease into your new time zone by shifting your bedtime in the days leading up to your trip. Traveling east? Head to bed earlier. Flying west? Stay up a little later. Once you’re on the plane, stick to your new schedule and try these tips for better in-flight sleep.
3. Hydrate, hydrate, hydrate
Jet lag symptoms hit harder when you’re dehydrated. Airplane cabins are notorious for drying you out, so drink plenty of water before, during, and after your flight. Skip alcohol and caffeine, which can mess with your sleep cycle and make adjusting even harder. Pro tip: Bring a refillable water bottle and sip throughout the flight.
4. Pack sleep-friendly essentials
A good in-flight snooze is all about comfort. Layer up with loose, cozy clothes and a travel-size blanket (especially if you’re on a domestic flight where extras aren’t always provided). A neck pillow, eye mask, and earplugs can make all the difference in turning a restless flight into a restful one. If you struggle to sleep, noise-canceling headphones and brown-noise Spotify playlists can help.
5. Eat on local time
Food is a powerful cue for your body clock. Start adjusting before you land by timing your meals to match your destination. If it’s breakfast time where you’re headed, opt for a morning meal instead of the dinner served on the plane. Consider bringing your own snacks so you’re not at the mercy of airline schedules.
6. Move your body
Long flights make it easy to stiffen up, and sitting too long can make jet lag worse. Get your circulation flowing with in-seat stretches and take short walks up and down the aisle when possible. Once you land, keep moving—light exercise like walking or yoga can help shake off fatigue..
7. Use light to your advantage
Natural light is your body’s best reset button. Get outside and soak up the sun in the morning if you’re traveling east, or stay in bright light later in the day if you’re heading west. Need a little extra help? Use sunglasses strategically to block light at certain times, helping your body adjust faster.
8. Avoid long naps
It can be tempting to arrive at your accommodation and immediately crash for a few hours. It’s best to avoid this, but that doesn’t mean you can’t squeeze in extra rest. If you’re struggling to keep your eyes open, break your naps down into 20-30 minute sessions and get them in before 3 pm in your new time zone.
9. Plan a buffer day
If your trip involves an important event—like a business meeting or big adventure—arrive a day early. This gives your body time to adjust and lets you explore your destination at a relaxed pace. Keep in mind: It usually takes about one day per time zone crossed to fully sync up. Stay protected
Keeping jet lag at bay is key when you travel, as is taking out travel insurance with Faye, as it plays an essential role in ensuring a smooth and worry-free travel experience.
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Beating jet lag can make all the difference when traveling—and so can having a customized travel insurance policy. Faye helps keep your journey smooth and stress-free, so you can focus on making memories instead of worrying about what-ifs.
These products and websites are suggestions and Faye is in no way associated with them. This post is meant to give you ideas for how to overcome and prevent jet lag when traveling.
