10 Effective Tips on How to Avoid Jet Lag

How to Avoid Jet Lag and Actually Enjoy Your Trip

You’ve landed after a long flight, the plane doors open, and—bam—the sunlight hits your face like a reality check. Your body says it’s midnight, your destination says it’s morning, and your brain? Somewhere over Kansas, still confused.

If you’ve ever dragged your suitcase through security, wondering what planet you’re on, you’ve met the infamous travel villain: jet lag.

The good news? You don’t have to spend your first day in paradise feeling like a sleep-deprived zombie. I’ve gathered my top 10 brilliantly effective tips to avoid jet lag, so you can step off that plane ready to explore.

So, grab your travel ID, wallet, and — Let’s Dig In!

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Best Tips for Preventing, Avoiding & Getting Over Jet Lag

A few years ago, I made a spontaneous leap — traveling from the East Coast to the West. I loved it so much, I never left. What started as a temporary adventure became home. I still travel back often to visit family, so I’ve become quite the expert in fighting that dreaded nemesis: jet lag.

I could give you tons of travel advice  like my Smart Safety Tips Every Solo Female Traveler Needs to Know, how to Turn ChatGPT Into Your Personal Travel Planner: Stress-Free Trip Tip, Finding Cheap Flights: Insider Hacks to Save Big on Airfare, and the Quintessential Airport Hacks Every Solo Traveler Needs to Know — but today, I want to tackle one sneaky culprit that can make or break your trip: jet lag.

Because nothing ruins that “first day in paradise” glow like waking up at 3 a.m. wide-eyed and hungry… or worse, falling asleep face-first into your pasta at dinner.

So let’s fix that.

What Is Jet Lag (and Why It Happens)

Jet lag occurs when your body’s internal clock, your circadian rhythm, doesn’t match your destination’s local time.
In other words, your body says “bedtime” when it’s breakfast.

Fun fact: The term jet lag popped up in the 1960s, when commercial jet travel became common — and humanity collectively realized that time zones could, in fact, kick your butt. (yeah, I’m a bit of a nerd).

1. Rest Before You Fly: Start Fresh

One of the easiest ways to avoid jet lag starts before you even take off.

Finish your packing and errands early so you’re not up half the night before your flight. Check the weather forecast a few days ahead, lay out your outfits, and pack in layers — yes, even in summer.

Personal Tip: I travled to the Outer Banks during a heatwave, only for a storm to roll in that dropped temperatures 20 degrees. Let’s just say my “beachwear only” plan didn’t hold up. Lesson learned: always pack a light sweatshirt, wrap or sweater!

2. Move Before You Board

You don’t need to do a full cardio session. Even a brisk walk or a few stretches helps keep blood flowing and reduces stiffness.

When your body’s relaxed, it’s easier to sleep midair, and recover faster.

💡 Pro Tip: During layovers, walk the terminal, do calf raises, or stretch near a window.

3. Set Your Watch to Destination Time

Here’s where your inner time traveler comes in.

As soon as you board, change your watch or phone clock to your destination’s time zone. Eat and rest based on that schedule. This tricks your brain into adjusting faster.

And while you’re at it, mentally clock out of work mode. Emails can wait,  adventures can’t.

4. Sleep Strategically on the Plane

If it’s nighttime where you’re heading, try to sleep. If it’s daytime, do your best to stay awake.

Bring noise-canceling headphones, a sleep mask, a wrap to use as a blanket, and a neck pillow. I like to play a short sleep meditation or white noise, it’s like a lullaby for adults and tunes out airplane noises.

Pro Tip: Download your playlist or meditation app before boarding. Wi-Fi is patchy mid-flight, and nothing ruins your zen like buffering.

5. Hydrate Like It’s Your Job

Cabin air is dry. Dehydration intensifies jet lag, so drink water often.
Bring a reusable bottle and refill after the security check. Skip alcohol and caffeine, they’ll dehydrate you faster.

Snack wisely too: nuts, fruit, and dark chocolate will keep your energy stable.

6. Skip the Action Movies (or Don’t)

If watching explosions helps you relax — go for it. But if you’re easily overstimulated (like me), opt for calm travel shows or light comedies. I like documentaries but they can also help you sleep. 🙂

Your nervous system deserves a break.

7. Can’t Sleep? Don’t Panic

You know what’s worse than not sleeping on a plane? Stressing about it.
Close your eyes, breathe deeply, and rest. Even if you don’t sleep, your body still benefits.

💡 Pro Tip: Try the Box breathing technique — inhale 4 seconds, hold 4, exhale 4, and hold 4, repeat. Magic.

8. Consider Melatonin (With Care)

Melatonin can help your body adjust to new time zones by taking a small dose (1–2 mg) . It can help you reset faster. But it’s not for everyone, read disclaimer below.

👉 Friendly Medical Disclaimer:
I’m not a medical doctor,  just a curious traveler sharing what’s worked for me. Always check with your healthcare provider before trying melatonin or any supplement, especially if you’re pregnant, have health conditions, or take medications that might interact. Stay safe (and skip the surprise pharmacy visit).

9. Don’t Overschedule Your First Day

I know, you’re excited. But trust me give yourself grace.

If possible, arrive a day early or plan a slower start. A relaxed first day helps your body adjust and saves you from sightseeing in a fog. Enjoy a light walk, grab coffee at a local cafe, and soak in your new surroundings.

💡 Pro Tip: When flying home, do the same, plan a “buffer day” before work to reset. 

10. Stay Active After Landing

Once you arrive, get outside and move. Daylight helps reset your body clock, so go for a walk, explore a local café, or do a gentle yoga session.

Pro Tip: Resist the nap (unless you can keep it under 30 minutes). A short stroll works better to keep you awake and syncing with the new time zone.

Bonus Tips: Motion Sickness 101

If you also battle motion sickness, you’re not alone (hi again). Here’s what’s worked for me but I only choose one of these medications per travel destination:

• Bonine – chewable and non-drowsy
  
• Dramamine – chewable, but will make you sleepy
  
• Scopolamine Patch – prescription-only; apply behind your ear a few days before traveling

Natural options include mint tea, ginger candy, or marshmallow root (a soothing digestive aid I discovered in a California apothecary).

And yes, I carry mint tea bags and fill my water bottle post-security. Is it magic? Maybe. But it works for me, and that’s what counts.

👉 Medical Disclaimer Reminder:
These are things I’ve personally tried throughout my travels, but I’m not a doctor. Always talk with your physician before taking medication — especially if you’re pregnant, nursing, or on prescriptions that could be affected.

Rest, Reset, Repeat

Jet lag doesn’t have to steal your adventure.

With a few smart tricks, from hydration and movement to rest and mindfulness you’ll spend more time exploring and less time yawning through breakfast.

So pack your neck pillow, stay hydrated, and let your body catch up to your wanderlust.

Stay curious, stay hungry, and keep exploring! 

— Beth