Ugh, jet lag — the absolute worst part of long flights.
Feeling like a zombie after crossing multiple time zones is no fun, but jet lag doesn’t have to ruin your trip.
Here are 6 strategies seasoned travelers use to stay energized and adjust faster.
1. Start Adjusting Before You Fly
Shift your sleeping schedule slightly a few days before travel. If you’re flying east, go to bed earlier; if west, stay up later. This gradual change helps your body ease into the new time zone.
2. Stay Hydrated (But Skip Alcohol)
Airplane cabins are notoriously dry. Drink water frequently during your flight to stay refreshed. Avoid alcohol and too much caffeine, as they can dehydrate you and disrupt sleep.
3. Get Sunlight and Fresh Air Upon Arrival
Sunlight helps reset your internal clock. Try to spend time outdoors — even a short walk in daylight can reduce fatigue and help your body adjust faster.
4. Don’t Nap Too Long
It’s tempting to crash after landing, but long naps will delay your body’s adjustment. If you must nap, keep it under 30 minutes and aim to stay awake until local bedtime.
5. Use Sleep Aids Cautiously
If you struggle to sleep on planes, consider an eye mask, neck pillow, or even melatonin. But use any sleep aids in moderation and never as a long-term fix.
6. Move Around and Stretch
During long flights, walk the aisles, stretch your legs, and do light exercises. It improves circulation and reduces fatigue post-flight.
Final Thoughts
Jet lag is tough, but it’s not unbeatable. With a little prep, smart habits, and the right mindset, you can hit the ground running — even after a 12-hour flight.