How to Reduce and Recover from Jet Lag (So You Can Actually Enjoy Your Trip)
You’ve finally arrived. The suitcase survived the journey. Your hotel bed looks glorious. But your body? Totally confused. Welcome to the not-so-glamorous side of travel: jet lag.
Jet lag hits when your body’s internal clock (aka circadian rhythm) is still living in yesterday—or maybe tomorrow—depending on how many time zones you crossed. But here’s the good news: with a few smart strategies, you can reduce jet lag and bounce back faster. Because let’s be honest, nobody flies across the world just to nap in the hotel room for 48 hours.
Before You Fly: Prep Your Body for the Time Zone Shift
- Start adjusting your schedule a few days early.
If you’re flying east (hello, Europe!), try going to bed and waking up earlier for a few days. If you’re heading west (hi, Hawaii!), do the opposite. Even a one-hour shift helps.
- Hydrate like it’s your part-time job.
Planes are dehydrating, and dehydration makes jet lag worse. Drink water before, during, and after your flight. Bonus: staying hydrated also helps prevent that puffy “plane face.”
- Skip the late-night packing frenzy.
Try to get a full night’s sleep before you travel. Starting your trip already exhausted is basically inviting jet lag to come party.
In the Air: Set Yourself Up for Arrival
- Change your watch to your destination’s time.
It’s a simple mental trick that starts syncing your brain to the new schedule.
- Try to sleep on their time.
If it’s nighttime at your destination while you’re flying, do your best to rest—even if that means a neck pillow, eye mask, and noise-canceling headphones. (Don’t forget earplugs or a sleep playlist!)
- Avoid alcohol and heavy meals mid-flight.
It may be tempting to celebrate your solo getaway with a glass of bubbly at 35,000 feet, but alcohol dehydrates you and messes with your sleep cycle. Same goes for overly salty or greasy plane food.
After You Land: Reset Fast and Feel Human Again
- Get outside—sunlight is magic.
Natural light is one of the best ways to reset your body clock. Take a walk, eat breakfast outside, or just sit in the sun for 15-30 minutes.
- Resist the urge to nap for hours.
A short cat nap (under 30 minutes) is fine if you’re crashing, but try to power through and stay awake until your new bedtime. Your future self will thank you.
- Eat on the local schedule.
Start eating meals at the correct time for your destination, even if your stomach is like “Wait, isn’t it 3am?” Food cues help reset your internal clock.
10. Be kind to your body.
Melatonin supplements can be helpful (especially if taken an hour before your new bedtime), but also listen to your body. A little movement, hydration, and patience go a long way.
Jet Lag Recovery Tools for Your Solo Travel Kit
Lightweight workout wear (a quick walk or stretch session really helps!)
Melatonin or magnesium supplements
Blue light-blocking glasses (great for evening screen time)
Eye mask + earplugs
Electrolyte packets (for hydration on the go)
