Jet lag is the bane of every traveler’s existence. Whether you’re crossing just a few time zones or embarking on a transcontinental journey, the disruption of your internal body clock can leave you feeling exhausted, irritable, and unproductive. However, fear not! In this blog post, we will provide you with valuable tips and tricks on how to survive jet lag and make the most out of your travels.

1. Prepare Before Departure


One of the keys to overcoming jet lag is to prepare your body before embarking on your journey. A few days before your departure, try gradually adjusting your sleep schedule to match the time zone of your destination. Go to bed and wake up an hour earlier or later each day, depending on whether you’re traveling east or west. This pre-adaptation can help ease the transition and reduce the severity of jet lag.

2. Hydrate, Hydrate, Hydrate

Dehydration can worsen the effects of jet lag, so it’s crucial to stay well-hydrated during your flight. Avoid excessive alcohol and caffeine intake, as they can contribute to dehydration. Instead, opt for water or herbal teas to keep your body nourished and refreshed.

3. Get Quality Sleep on the Plane

If you’re crossing multiple time zones, chances are you’ll be spending a significant amount of time on a plane. Take advantage of this time to get some rest, especially if it aligns with the nighttime at your destination. Bring a travel pillow and an eye mask to create a more comfortable sleep environment. Consider using earplugs or noise-canceling headphones to block out any disturbances.

4. Exposure to Natural Light

Sunlight is a powerful regulator of our internal body clocks. Upon arrival at your destination, try to spend time outdoors during daylight hours. Exposure to natural light helps signal your body that it’s time to be awake and alert, reinforcing your new sleep-wake cycle.

5. Avoid Napping Upon Arrival

As tempting as it may be to take a long nap after a tiring journey, it’s best to resist the urge. Napping can disrupt your body’s ability to adjust to the new time zone, making it harder to overcome jet lag. Instead, try to stay active and engaged until it’s an appropriate time to sleep according to the local time.

6. Gradually Adjust Your Schedule

It takes time for your body to acclimate to a new time zone fully. Be patient with yourself and make incremental adjustments to your daily schedule. If you’re having trouble sleeping at night, consider going to bed and waking up 15-30 minutes earlier or later each day until you feel more comfortable with the new time zone.

7. Consider Melatonin Supplements

Melatonin is a hormone that helps regulate sleep-wake cycles. Taking a melatonin supplement at the appropriate time can aid in resetting your body clock. Consult with a healthcare professional before using melatonin, especially if you have any pre-existing medical conditions or are taking other medications.


Jet lag doesn’t have to ruin your travel experience. By preparing in advance, staying hydrated, getting quality sleep, and gradually adjusting your schedule, you can minimize the effects of jet lag and make the most out of your trip. Remember to be patient with yourself as your body adapts, and focus on enjoying the journey as you explore new destinations with vigor and enthusiasm! Bon voyage!