How to Avoid Jet Lag: Simple Tips for First-Time International Travelers

You’ve just landed in Paris, ready to stroll along the Seine and dive into croissants, but your body thinks it’s 2 a.m., and all you want is a nap. That’s jet lag in action. Read on for how to avoid jet lag and enjoy every minute of your trip!

Jet lag happens when your body’s internal clock (circadian rhythm) is out of sync with the local time. Crossing multiple time zones, especially eastward, can leave you feeling groggy, irritable, and wide awake at odd hours. But don’t worry—with a little preparation and smart choices, you can minimize jet lag and make the most of your trip!

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Before You Fly: Set Yourself Up for Success

When it comes to how to avoid jet lag, preparing your body starts well before you board the plane. By making small adjustments to your routine, you can help your body ease into a new time zone and minimize jet lag.

Adjust Your Sleep Schedule Early:
Shifting your sleep pattern gradually helps your body adapt to the new time zone before you even leave home.
- If traveling east, go to bed and wake up an hour earlier each day for a few days before departure.
- If heading west, stay up and wake up an hour later.
Prioritize Quality Sleep:
Going into your trip well-rested gives your body a better fighting chance to handle time zone changes.
- Get plenty of restful sleep in the days leading up to your flight.
- Cut back on caffeine and alcohol for better sleep.
Stay Hydrated:
Dehydration can worsen fatigue and make it harder to adjust. Start drinking water well before your flight.
- Begin hydrating a few days before your trip. Water keeps your body functioning well and reduces fatigue.
- Adding electrolytes for additional hydration is one of my favorite tips for how to avoid jet lag.
Plan Flight Times Wisely:
Choosing the right flight time can make adjusting to a new schedule much easier.
- Choose flights that arrive in the evening so you can go to bed shortly after landing.
- Or, plan to sleep on the plane and arrive in the morning. Plan for light activity to power through and stay awake until a reasonable (if not slightly early) bedtime.

During the Flight: Keep Your Body in Check

Long flights can take a toll on your body, but with a few simple tips, you can stay comfortable and reduce the effects of jet lag.

Sync with Destination Time:
Mentally aligning with your destination’s time zone can ease the transition.
- Set your watch or phone to your destination’s time zone as soon as you board to mentally adjust. Refer to it throughout the flight to prep your brain for your new time zone.
Sleep Strategically:
Sleeping (or not sleeping) at the right times can help your body adjust more naturally.
- If its nighttime at your destination, use a travel pillow, sleep mask, and noise-canceling headphones to force yourself rest. Download a sleep inducing podcast to lull your brain into a relaxed state.
- Stay awake if it’s daytime where you’re headed—watch a movie or read to stay engaged. Play a conversation game with your partner to keep you both talking and awake.
Move Regularly:
Sitting for long periods can make you feel sluggish. Moving keeps your blood flowing and energy up.
- Stand up, stretch, and walk the aisles every hour or two to boost circulation.
Eat Light and Right:
Heavy meals can slow you down, while lighter, balanced foods help keep your energy steady.
- Avoid heavy, salty foods that can dehydrate you. Opt for lighter, nutrient-rich meals.
- This one is important to consider for pre-flight meals at the airport as well.
Limit Caffeine and Alcohol:
These can disrupt your sleep and dehydrate you, making it harder to adjust.
- Its easy to overindulge in those complimentary cocktails on long haul flights. But limit your intake. Have a glass of champagne to celebrate.
- Then, stick to water or herbal teas. I always bring my favorite travel water bottle and packets of electrolytes to boost the flavor and hydration effects.

After You Land: Bounce Back Quickly

Once you arrive at your destination, it’s important to help your body adjust to the local time. These simple strategies can help you feel more energized and ready to explore.

Get Some Sunlight:
Exposure to natural light helps your body reset its internal clock faster.
- Spend time outdoors at a park or cafe taking in the local scene. In addition to physical effects of the natural sunlight, you’ll get excited about the rest of the trip. A great mood and energy booster!
Stay Active:
Light physical activity can increase your energy and reduce feelings of fatigue.
- Go for a walk or do light exercise to boost energy and adjust to the new time zone.
- Walk around the neighborhood to get a lay of the land. This will also help later when you’re ready to start the serious sightseeing.
- Take a tour of the property or hotel. Find out where all the amenities are located so you can find them later.
Nap Smartly:
Short naps can refresh you without interfering with your nighttime sleep.
- If you’re exhausted and absolutely must sleep, take a short nap (20-30 minutes). But avoid long naps because they can worsen jet lag.
- Set your alarm to wake yourself up and then immediately head outside and repeat tips #1 and #2.
Eat According to Local Time:
Eating on a local schedule signals to your body that it’s time to adjust.
- If your flight lands in the morning, grab breakfast at a local cafe. Even if you don’t eat much, the act of eating breakfast will help you mentally and physically adjust to your new time zone.
Hydrate, Hydrate, Hydrate:
Sensing a pattern? Flying dehydrates you, so replenishing fluids is essential for recovery.
- Continue drinking water throughout your trip to combat dehydration and fatigue. Plus, you’ll be prepping for that flight home.

Travel Tools to Help You Beat Jet Lag

The right travel gear can make a world of difference when it comes to managing jet lag. These are the tools I use to support better sleep and hydration when we travel.

Sleep Mask: Blocks out light, helping you sleep during flights or in bright hotel rooms.
Noise-Canceling Headphones or Earplugs: Creates a peaceful environment for uninterrupted rest.
Electrolyte Packets: Boost hydration better than plain water to fight fatigue.
Melatonin Supplements: Helps your body naturally adjust to new sleep patterns—consult with a doctor before use.
Compression Socks: Improves circulation and prevents swelling during long flights.

Final Thoughts: You’ve Got This!

Jet lag might seem intimidating, but with a few simple adjustments, you can stay energized and ready to explore. Listen to your body, stay positive, and remember—that Eiffel Tower selfie will be worth it!