08/12/2026
Beat Jet Lag Faster: Expert Tips for Adjusting to Any Time Zone
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Crossing time zones can throw off your internal body clock, leaving you exhausted, unfocused, and unable to enjoy the first days of your trip. The goal isn't simply to sleep more—it's to reset your circadian rhythm to your destination's schedule. With the right preparation, light exposure, sleep habits, hydration, and meal timing, you can make the adjustment easier and start your vacation feeling better.
Try these strategies to minimize jet lag:
1. Adjust your sleep schedule a few days before departure by gradually shifting bedtime and wake time toward your destination's schedule.
2. Use sunlight strategically. After eastward travel, seek morning light to shift your body clock earlier. After westward travel, late-afternoon or early-evening light can help shift it later.
3. Get 30–60 minutes of natural light soon after waking at your destination to reinforce the new schedule.
4. Consider a properly timed light box when natural sunlight isn't available.
5. Consider melatonin to help shift your sleep schedule, particularly after crossing several time zones. Consult a healthcare professional for personalized guidance.
6. Eat according to local time, including having breakfast soon after waking, to help reinforce your new schedule.
7. Stay hydrated during travel and after arrival, while limiting alcohol and avoiding excessive caffeine.
8. Avoid heavy meals close to bedtime, which can interfere with comfortable sleep.
9. Reduce screen exposure before bed and create a dark, quiet sleep environment with an eye mask or other sleep accessories.
10. Stay active after arrival, particularly in the morning, rather than spending the entire day sleeping.
11. If you're exhausted, keep naps short so they don't make it harder to sleep at your destination's normal bedtime.
12. During the flight, switch your watch to destination time and prepare for sleep with comfortable clothing, headphones, and an eye mask.