How to Prevent Jet Lag: Expert-Backed Tips That Actually Work

Jet lag isn’t just a minor travel inconvenience — it’s a real disruption to your body’s internal clock, and it can seriously interfere with your trip. Whether you’re wide awake at 3 a.m. or barely keeping your eyes open during dinner, the symptoms of jet lag go beyond simple fatigue. Headaches, poor concentration, digestive issues, and mood changes are all part of the package when your circadian rhythm — the body’s natural sleep-wake cycle — falls out of sync with a new time zone.

Fortunately, there are proven, science-backed strategies for not only reducing the severity of jet lag, but also preventing it altogether. Modern recommendations focus on shifting your internal clock before and during travel using timed light exposure, tailored sleep habits, and even strategic use of supplements like melatonin. From syncing up your meals to using jet lag apps for personalized guidance, adjusting to a new time zone is more manageable than ever.

Whether your flight spans three hours or ten, these updated tips will help you feel fresher, sleep better, and get the most out of your trip from the moment you land.

Reset Your Body Clock Before You Fly

The key to beating jet lag is planning ahead – before you even set foot on the plane. By gradually shifting your sleep and wake times in the days leading up to your trip, you can train your internal clock to match your destination’s time zone, making the transition much smoother once you land.

Start moving your bedtime and wake-up time by about 30 to 60 minutes in the direction of your destination each day. Traveling east? Try going to bed and waking up earlier. Heading west? Stay up and sleep in a little later each day. Even a small shift over a couple of days can help reset your circadian rhythm and reduce the intensity of jet lag symptoms.

If you’ll be crossing more than three time zones, it’s a good idea to begin this adjustment three to four days before you depart. During this time, start syncing your mealtimes accordingly, too – eating meals closer to the local time at your destination can give your body strong signals about when to be awake or asleep.

Bonus Tip: Consider using a jet lag app like Timeshifter or Entrain. These tools can create a personalized pre-travel sleep schedule based on your itinerary, sleep patterns, and chronotype (whether you’re a night owl or early bird). They also provide scientifically timed recommendations for light exposure, melatonin use, and napping to ease the transition.

Use Selective Light Exposure

Light is one of the most powerful tools for adjusting your internal clock, and using it strategically can dramatically speed up your recovery from jet lag. Your body’s circadian rhythm is highly responsive to light — especially natural sunlight — which acts as a cue for when to feel alert and when to feel sleepy. The key is to expose yourself to light at the right times based on the direction of your travel.

If you’re traveling east (e.g., New York to Paris), aim to get bright light in the morning at your destination and avoid bright light in the evening. This helps shift your body clock earlier and aligns you with the local schedule. If you’re traveling west (e.g., London to Los Angeles), do the opposite—seek out light in the late afternoon or early evening and limit light exposure in the early morning. This encourages your body to stay awake later and sleep in longer.

Upon arrival, spend at least 15–30 minutes outdoors in the morning or late afternoon, depending on your direction of travel. If natural light isn’t available (cloudy days or indoor environments), consider using a light therapy box – especially helpful for travelers crossing six or more time zones.

Bonus Tip: Wear sunglasses when you need to avoid light, and use a sleep mask at night to help block early sunlight that might disrupt your sleep. Jet lag apps like Timeshifter can guide you on when to seek or avoid light, tailored to your flight details.

Consider Melatonin Use

Melatonin is a hormone your body naturally produces to signal that it’s time to sleep – but when you cross time zones, your internal timing can get thrown off. Taking a low-dose melatonin supplement at the right time can help nudge your circadian rhythm in the right direction, especially during eastward travel when you’re trying to fall asleep earlier than usual.

In most cases, a dose of 0.5 to 3 mg taken 30 to 60 minutes before your target bedtime at your destination is enough. You don’t need large doses – in fact, more isn’t better. Higher amounts can linger in your system and may make you groggy the next day. For best results, use melatonin for a few days after arrival, until your body begins adjusting naturally. Melatonin tends to be most effective for shifting your sleep schedule forward (ideal for eastward travel), but some travelers also find it helpful when heading west, especially if they’re trying to fall asleep earlier than their body expects.

Always talk to your doctor if you have any health conditions, take medications, or are unsure if melatonin is right for you.

Bonus Tip: Combine melatonin use with strategic light exposure for maximum benefit. For example, take melatonin in the evening and minimize bright light exposure afterward to help your body wind down.

Stay Hydrated and Skip the Nightcap

Long flights are notoriously dehydrating, and dehydration can worsen the symptoms of jet lag, including fatigue, headaches, and poor sleep. The dry cabin air, combined with limited fluid intake and caffeinated or alcoholic beverages, can leave your body depleted by the time you land. To stay ahead of it, drink water regularly before, during, and after your flight. Aim for about 8 ounces of water every hour you’re in the air. Avoid relying on in-flight coffee, caffeinated sodas, or alcohol – all of which can further dehydrate you and negatively affect your sleep patterns.

Alcohol in particular might seem tempting as a quick way to fall asleep on the plane, but it can actually disrupt your sleep cycles and leave you feeling more drained, not better rested. Similarly, while caffeine can help you stay alert during the day, it’s best to avoid it within six hours of your intended bedtime at your destination.

Bonus Tip: Bring an empty, refillable water bottle through airport security and fill it up before boarding. Electrolyte tablets or powders can also help if you’re feeling especially depleted, but good old water is usually all you need.

Time Your Sleep Strategically

One of the most effective ways to reduce jet lag is to sync your sleep with your new time zone as quickly as possible – but that doesn’t mean forcing yourself to stay awake for 20 hours or banning naps entirely. The key is to sleep at the right times and avoid disruptions that could confuse your internal clock even more.

If you arrive in the morning or early afternoon, do your best to stay awake until a normal local bedtime. Get outside, stay active, and resist the urge to nap for too long. If you absolutely need to rest, limit naps to 20 to 30 minutes early in the afternoon to refresh without interfering with nighttime sleep.

Bonus Tip: If you’re taking a long-haul overnight flight, plan to sleep on the plane based on your new time zone. Use a sleep mask, neck pillow, and headphones to block out distractions, and avoid bright screens before trying to doze off.

Eat and Drink Based on Your New Time Zone

Your internal clock doesn’t just respond to light – it also takes cues from when you eat. Shifting your meals to match your destination’s schedule can help reinforce your new time zone and promote faster adjustment. As soon as you board your flight — or even a few hours before — start eating meals based on the local time at your destination. This might mean having dinner a little earlier or skipping a meal altogether until your new “breakfast” time. Sticking to local meal times after you land helps your body recalibrate its rhythm.

In the first day or two after arrival, aim for light, easy-to-digest meals. Heavy or greasy foods can disrupt sleep and leave you feeling sluggish. Focus on high-protein snacks earlier in the day to stay alert, and if you’re adjusting to a new bedtime, a small carb-rich snack in the evening can gently support melatonin production and promote drowsiness.

Bonus Tip: Avoid eating large meals right before bed – especially if your body still thinks it’s an earlier time. A full stomach can interfere with your ability to fall and stay asleep while your system is adjusting.

Keep Moving

Physical activity is another powerful tool for resetting your internal clock. Gentle movement not only helps fight off the sluggishness of jet lag, but it also supports better sleep and overall energy levels in the days following your arrival. Soon after landing, try to get outside and take a brisk walk – especially during the daytime hours when you’re trying to stay awake.

Exposure to sunlight while moving can reinforce the “awake” signal to your body and help you stay alert. If you’re arriving after a long flight, stretching or light exercise can also ease muscle stiffness, support circulation, and reduce inflammation. Over the next few days, aim for at least 20 to 30 minutes of light to moderate activity daily. This can include walking, yoga, a hotel gym workout, or even exploring a new city on foot. Just avoid intense workouts close to bedtime, as these can energize you too much and make it harder to fall asleep.

Bonus Tip: During the flight, get up every couple of hours to stand, stretch, or take a short walk up the aisle – especially on long-haul trips. Keeping your body moving, even minimally, can help prevent fatigue and reduce your recovery time once you land.

RELATED: How to Never Miss Your Connecting Flight: 6 Tips to Follow

Build in Buffer Time When You Arrive

No matter how well you prepare, adjusting to a new time zone takes time – and packing your first day with demanding activities can make jet lag feel even worse. If possible, arrive a day or two before any major events, business meetings, or sightseeing marathons to give your body a chance to adapt gradually.

Use this buffer period to ease into the local schedule. Take a walk in the daylight, eat meals at normal local times, and do light, enjoyable activities that keep you engaged but not exhausted. Avoid overcommitting yourself right after landing, especially when traveling across six or more time zones. Even if you’re feeling groggy at first, staying active and aligned with the local rhythm helps you adjust more quickly and enjoy the rest of your trip with better energy and focus.

Bonus Tip: If you’re planning international travel for a major occasion – like a wedding, conference, or athletic event – try to build in two to three days of adjustment time on the ground before the big day. Your future self will thank you.