Anyone who’s ever stepped off a long-haul flight feeling like they’ve been hit by a truck knows that jet lag is no joke. Your body clock gets completely scrambled when you cross multiple time zones, leaving you wide awake at 3 AM and ready to crash during an important afternoon meeting.
The good news is that you don’t have to suffer through days of feeling like a zombie. Modern science has given us plenty of proven strategies to beat jet lag, and some old-school tricks that actually hold up under scrutiny.
Here is a list of 16 jet lag remedies that can help you adjust faster and feel human again.
Start Adjusting Before You Leave
The smartest travelers begin fighting jet lag before they even pack their bags. If you’re heading east, try going to bed and waking up 30 minutes earlier each day for three days before your trip.
For westward travel, do the opposite and shift your schedule later.
Get Some Morning Sunlight
Light is your body’s most powerful time-setting tool, so use it strategically. As soon as you arrive at your destination, spend at least 30 minutes outside in the morning sun.
Even on cloudy days, natural light is much brighter than indoor lighting and will help reset your internal clock faster than any supplement.
Skip the Airport Lounge Drinks
That pre-flight cocktail might seem relaxing, but alcohol actually makes jet lag worse. It messes with your sleep quality and dehydrates you, which amplifies the fatigue you’ll feel later.
Save the celebratory drinks for after you’ve adjusted to your new time zone.
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Strategic Caffeine Timing
Coffee can be your jet lag ally, but timing matters more than you might think. Drink caffeine in the morning at your destination to help you stay alert, but avoid it after 2 PM local time.
This prevents caffeine from interfering with your sleep later, which would just perpetuate the cycle.
Melatonin at the Right Time
This natural hormone supplement works, but only if you take it correctly. Take 0.5 to 3 milligrams about 30 minutes before your desired bedtime at your destination.
Taking it at the wrong time can actually make jet lag worse by confusing your body clock even more.
Change Your Watch Immediately
This simple psychological trick helps your brain start adjusting right away. Set your watch to your destination’s time zone as soon as you board the plane.
Start thinking and acting according to that schedule, even if it feels weird at first.
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Stay Hydrated Without Overdoing It
Dehydration makes jet lag symptoms worse, but chugging water isn’t the answer either. Drink about 8 ounces of water per hour during your flight, and continue sipping regularly after you land.
Just don’t overdo it right before bedtime unless you want to be up all night for bathroom breaks.
Eat According to Local Time
Your digestive system has its own internal clock, and you can use meals to help reset it. Start eating according to your destination’s schedule as soon as you board the plane.
If it’s breakfast time where you’re going, have breakfast foods even if your body thinks it’s dinner time.
Exercise Lightly Upon Arrival
A gentle walk or light stretching session can work wonders for jet lag recovery. Physical activity helps regulate your circadian rhythm and boosts energy naturally.
Just keep it light—your body is already stressed from travel, so skip the intense workout for now.
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Power Nap Strategically
If you absolutely must nap after arriving, keep it under 20 minutes and do it before 3 PM local time. Longer naps or late-afternoon snoozing will make it harder to fall asleep at bedtime.
Set an alarm and stick to it, no matter how tempting it is to keep sleeping.
Use Blue Light Blocking Glasses
These glasses filter out the blue light that tricks your brain into thinking it’s daytime. Wear them for 2–3 hours before your intended bedtime at your destination.
They’re especially helpful if you need to use your phone or laptop in the evening.
Take a Hot Bath Before Bed
A warm bath about 90 minutes before bedtime naturally lowers your core body temperature, which signals to your brain that it’s time to sleep. The temperature drop mimics what happens naturally in the evening, helping you fall asleep faster in your new time zone.
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Avoid Heavy Meals Before Sleep
Your digestive system needs time to process food, and a big meal too close to bedtime can keep you awake. Finish eating at least 3 hours before you plan to sleep.
If you’re genuinely hungry later, stick to a light snack like a small banana or handful of nuts.
Create a Sleep-Friendly Environment
Your hotel room might not be ideal for sleep, but you can improve it. Use earplugs or a white noise app to block out unfamiliar sounds, and bring an eye mask to ensure complete darkness.
The cooler the room, the better—aim for around 65–68 degrees Fahrenheit if you can control the temperature.
Stay Active During the Day
Resist the urge to lounge around feeling sorry for yourself. Keep moving throughout the day with activities like sightseeing, walking meetings, or even just pacing while on phone calls.
Physical activity during daylight hours strengthens your circadian rhythm and makes you naturally tired by evening.
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Consider Fasting Before Travel
Some travelers swear by fasting for 12–16 hours before their expected breakfast time at their destination. The theory is that hunger and feeding cycles help reset your internal clock.
While the science is still developing, many people find this approach surprisingly effective for long-distance travel.
Time Travel Made Easier
These jet lag remedies work because they address the root cause—your body’s confused internal clock, rather than just masking the symptoms. The key is consistency and patience with yourself as your system adjusts.
Most people feel significantly better within 2–3 days when using these strategies, compared to a week or more of suffering without them. Your next trip doesn’t have to leave you feeling like you’ve been through a time machine malfunction.
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