Jet lag, the dreaded consequence of crossing multiple time zones, can quickly turn a dream vacation into a groggy nightmare. But fear not, fellow travelers! With these 13 expert tips, you’ll be well-equipped to beat jet lag and make the most of your adventures.

How to Beat Jet Lag, Once and for All | GQ

  1. Adjust Your Sleep Schedule:

    Jet Lag Causes and Tips | LloydsPharmacy Online Doctor UK

    Start aligning your sleep pattern with your destination’s time zone a few days before your trip. This gradual adjustment will help ease the transition and minimize jet lag upon arrival.

  2. Avoid Layovers: Opt for direct flights whenever possible to reduce the number of time zones crossed and lessen the impact of jet lag. Say goodbye to unnecessary layovers and hello to smoother travels.
  3. Plan Your First Day Right:Be strategic about your activities upon arrival. If you land during the day, resist the temptation to nap and instead engage in light, stimulating activities to stay awake until bedtime in the new time zone.
  4. Hydrate, Hydrate, Hydrate: Air travel can be dehydrating, so make sure to drink plenty of water before, during, and after your flight. Proper hydration is key to combating jet lag symptoms and keeping you feeling refreshed.
  5. Limit In-flight Alcohol:While it may be tempting to indulge in a glass of wine or a cocktail during your flight, alcohol can exacerbate dehydration and disrupt your sleep cycle. Opt for water or herbal tea instead.
  6. Get Moving: Combat the stiffness of long flights by taking regular breaks to stretch your legs and get your blood flowing. Even a short walk up and down the aisle can make a world of difference.
  7. Take Strategic Naps:If you’re flying overnight and arrive in the morning at your destination, use the flight time to catch up on sleep. This will help you adjust to the new time zone more smoothly upon arrival.
  8. Seek Natural Light:Expose yourself to natural sunlight upon arrival to help reset your body’s internal clock. Spending time outdoors can aid in adjusting to the new time zone and combating jet lag.
  9. Stay Active: Fight off drowsiness by engaging in light physical activity upon reaching your destination. Take a leisurely stroll or do some gentle stretching to boost your energy levels.
  10. Moderate Caffeine Intake: While a cup of coffee can provide a temporary energy boost, avoid consuming caffeine too late in the day, as it may interfere with your ability to fall asleep at night.
  11. Stick to Your Routine: Mimic your usual bedtime routine to signal to your body that it’s time to wind down and prepare for sleep. Familiar rituals can help promote relaxation and improve sleep quality.
  12. Pack Sleep Accessories: Invest in quality sleep aids such as an eye mask and earplugs to create a comfortable sleep environment wherever you go. Block out unwanted light and noise for a restful night’s sleep.
  13. Consider Herbal Remedies: Explore natural supplements like chamomile tea or melatonin to help calm your mind and promote relaxation. Consult with a healthcare professional before trying any new supplements.


By following these 13 tried-and-tested tips, you can bid farewell to jet lag woes and embrace your travels with renewed energy and vitality. Remember, everyone’s body is different, so don’t be afraid to experiment and find what works best for you. Bon voyage!