Jet Lag Recovery Strategies That Actually Work

Jet lag is like that one friend who shows up uninvited and refuses to leave. You step off the plane, ready for adventure, but instead, your body is stuck in some strange limbo—wide awake at 3 AM, dozing off during lunch, and feeling like you got hit by a truck. Sound familiar?

The good news: jet lag isn’t some inescapable curse. With a few smart moves before, during, and after your flight, you can trick your body into adjusting faster. Because no one wants to waste precious travel days fighting off grogginess in a hotel room.

Before You Even Board: Get Ahead of the Game

The fight against jet lag starts long before your flight. A little planning can make all the difference between feeling like a zombie and hitting the ground ready to explore.

Gradually shifting your schedule before departure can help your body adjust. If you're traveling east, try going to bed and waking up earlier a few days before your flight. If you're heading west, stay up later. Even small adjustments can ease the transition.

Hydration is another key factor. Flying dehydrates you, and dehydration can intensify the symptoms of jet lag. Start drinking extra water in the days leading up to your trip so you’re not already running on empty when you board.

Cutting back on alcohol and caffeine can also help. A pre-flight cocktail might seem harmless, but alcohol disrupts sleep patterns, and caffeine lingers in your system for hours. Both can make it harder to rest on the plane, throwing off your body clock even more.

On the Plane: Set Yourself Up for Success

Your body is about to get very confused, so give it some hints about what’s coming.

Start by setting your watch or phone to your destination’s time zone as soon as you board. This helps you mentally adjust and plan your activities accordingly.

If it’s nighttime where you’re headed, do your best to sleep. An eye mask, noise-canceling headphones, and a neck pillow can make it easier. If it’s daytime at your destination, resist the urge to nap and stay engaged in an activity like reading or watching a movie.

Moving around during the flight is also important. Sitting for long hours can make you feel sluggish and worsen circulation issues. Get up, stretch, and take short walks when possible.

Arrival: The Crucial First 24 Hours

This is where the battle is either won or lost. What you do in your first day makes all the difference.

One of the best things you can do is get outside as soon as possible. Natural sunlight helps reset your internal clock, signaling to your body that it’s time to be awake. Even if you’re exhausted, a walk in the fresh air is better than collapsing in a dark hotel room.

Resisting the nap is crucial. If you arrive in the morning or afternoon, push through and stay awake until a reasonable local bedtime. A short power nap of 20–30 minutes is fine if absolutely necessary, but anything longer will make it harder to adjust.

Eating at local mealtimes can also speed up the process. Even if you don’t feel hungry, try to eat according to the new time zone. Digestion plays a role in regulating your circadian rhythm, and aligning your meals with your destination helps your body catch up.

For those who need a little extra help, melatonin supplements can be useful. Melatonin is the hormone that regulates sleep, and taking a small dose at bedtime can help signal to your body that it’s time to rest. Sleep aids can be an option for longer flights, but relying on them too much can backfire.

The Next Few Days: Fully Resetting Your Clock

By day two or three, you should be feeling better—unless you sabotage yourself.

Sticking to a consistent sleep schedule is key. Try to go to bed and wake up at the same time each day, even if you're still feeling a little off. Sleeping in too long or staying up too late will only drag out the adjustment period.

Exercise can also help. Even a short walk or light workout can boost energy levels and reinforce your new time zone. Physical activity helps regulate your body clock and shake off lingering fatigue.

Using temperature cues can also be beneficial. A cold shower in the morning can help you wake up, while a warm shower at night signals to your body that it’s time to wind down. These small adjustments reinforce the rhythm you’re trying to establish.

Jet Lag? What Jet Lag?

No one wants to lose precious travel time feeling like they got hit by a truck. But with a little strategy, you can trick your body into adjusting faster and make the most of every moment.

So next time you cross multiple time zones, don’t just hope for the best—take control. Your future, well-rested self will thank you.